Comparing Nutrients in 100 calories Dried Butternuts VS Unflavored Wheat-based Formulated with Salt

Weight per 100 calories

• Dried Butternuts: 16.3g
• Unflavored Wheat-based Formulated with Salt: 16g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Dried Butternuts or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Dried Butternuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	9.56% 9.28g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	4.37% 1.4g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	32.4% 5.5g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.5% 1.97g	2.93% 3.8g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.02% 0.77g	2.2% 0.84g	38g per day for Men 19-50 years
Protein	7.27% 4.07g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 0.98μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.063mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.86% 0.024mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.07% 0.17mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.07% 0.1mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.04% 0.092mg	4.87% 0.063mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.7% 10.8μg	5.7% 23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.58% 0.52mg	0.018% 0.016mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	0.87% 8.66mg	0.42% 4.2mg	1000mg per day for Men 19-50 years
Copper	8.17% 0.074mg	3.2% 0.029mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.2% 0.66mg	4.82% 0.39mg	8mg per day for Men 19-50 years
Magnesium	9.22% 38.7mg	2.22% 9.32mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	55.4% 1.27mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.4% 73mg	8.52% 59.6mg	700mg per day for Men 19-50 years
Potassium	2.02% 68.8mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.011% 0.16mg	5.4% 81mg	1500mg per day for Men 19-50 years
Zinc	4.65% 0.51mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.015% 0.55g	0.011% 0.4g	3700g per day for Men 19-50 years

Dried Butternuts VS Unflavored Wheat-based Formulated With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dried Butternuts or Unflavored Wheat-based Formulated with Salt?

Lets compare vitamin content per 100 calories of Dried Butternuts vs Unflavored Wheat-based Formulated with Salt:

• 100 calories of Dried Butternuts have 1.3 times more Vitamin B1, 2.1 times more Vitamin B5 and 1.4 times more Vitamin B6 than Unflavored Wheat-based Formulated with Salt.
• While 100 kcal of Unflavored Wheat-based Formulated with Salt contain 2 times more Vitamin B2 and 2.1 times more Vitamin B9 than Dried Butternuts.
• 100 calories of Dried Butternuts have insufficient amounts of Vitamin B2
• 100 calories of Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin B5
• Both Dried Butternuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Dried Butternuts vs Unflavored Wheat-based Formulated with Salt:

• 100 calories of Dried Butternuts have 2.5 times more Copper, 1.7 times more Iron, 4.2 times more Magnesium, 1.2 times more Phosphorus and 1.3 times more Potassium than Unflavored Wheat-based Formulated with Salt.
• While 100 kcal of Unflavored Wheat-based Formulated with Salt contain 496.9 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Unflavored Wheat-based Formulated with Salt contain similar levels of Manganese and Zinc per 100 calories.
• 100 calories of Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Potassium
• Both Dried Butternuts as well as Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dried Butternuts have 5.3 times more Omega 3, 1.6 times more Omega 6 and 1.8 times more Protein than Unflavored Wheat-based Formulated with Salt.
• While 100 kcal of Unflavored Wheat-based Formulated with Salt contain 6.6 times more Saturated Fat and 1.9 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat and Fiber per 100 calories.
• 100 calories of Dried Butternuts provide inadequate amounts of Carbohydrate