Comparing Nutrients in 14 ounces Lambsquarters VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Lambsquarters	32%	14%	54%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Lambsquarters	Dried Butternuts	Recommended Dietary Allowance
Energy	5.9% 171kcal	83.8% 2429kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	16% 5.2g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	2163% 34.6g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	787% 134g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	36.8% 48g	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	41.8% 16g	49% 18.7g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	176% 99g	56g per day for Men 19-50 years

Vitamins

	Lambsquarters	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	256% 2302μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.75mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	171% 2.22mg	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	29.8% 119μg	65.5% 262μg	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	353% 318mg	14% 12.7mg	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

	Lambsquarters	Dried Butternuts	Recommended Dietary Allowance
Calcium	123% 1226mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	198% 1.8mg	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	59.5% 4.76mg	199% 16mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	224% 941mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	1132% 26mg	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	41% 286mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	52.8% 1794mg	49% 1671mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	11.4% 171mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9.04% 335g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Lambsquarters VS Dried Butternuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Lambsquarters versus 14 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Lambsquarters vs Dried Butternuts:

• 14 ounces of Lambsquarters have 96.7 times more Vitamin A, 3 times more Vitamin B2 and 25 times more Vitamin C than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 2.4 times more Vitamin B1, 6.9 times more Vitamin B5, 2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Lambsquarters.
• Both Lambsquarters and Dried Butternuts provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Lambsquarters have insufficient amounts of Vitamin B5
• 14 ounces of Dried Butternuts have insufficient amounts of Vitamin A
• Both Raw Lambsquarters as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Lambsquarters vs Dried Butternuts:

• 14 ounces of Lambsquarters have 5.8 times more Calcium, 43 times more Sodium and 25.2 times more Water than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 1.5 times more Copper, 3.4 times more Iron, 7 times more Magnesium, 8.4 times more Manganese, 6.2 times more Phosphorus, 19.1 times more Selenium and 7.1 times more Zinc than Raw Lambsquarters.
• Both Lambsquarters and Dried Butternuts contain similar levels of Potassium per 14 ounces.
• 14 ounces of Lambsquarters lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Butternuts contain 14.2 times more Energy, 71.2 times more Fat, 22.1 times more Saturated Fat, 242.2 times more Omega 3, 107.8 times more Omega 6, 1.7 times more Carbohydrate and 5.9 times more Protein than Raw Lambsquarters.
• Both Lambsquarters and Dried Butternuts offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Lambsquarters provide inadequate amounts of Energy and Omega 6