Comparing Nutrients in 14 ounces Dried Butternuts VS Canned Butterbur

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Canned Butterbur	14%	37%	49%

Macro Nutrients

	Dried Butternuts	Canned Butterbur	Recommended Dietary Allowance
Energy	83.8% 2429kcal	0.41% 12kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	NA	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	NA	1.6g per day for Men 19-50 years
Omega 6	787% 134g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	1.16% 1.5g	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	49% 18.7g	NA	38g per day for Men 19-50 years
Protein	176% 99g	0.78% 0.44g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Canned Butterbur	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	0.87% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	10% 0.13mg	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	65.5% 262μg	2.98% 12μg	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	14% 12.7mg	52.5% 47.2mg	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	Canned Butterbur	Recommended Dietary Allowance
Calcium	21% 210mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	16.3% 0.15mg	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	199% 16mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	17% 0.39mg	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	253% 1770mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	1.4% 47.6mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	10.5% 389g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Canned Butterbur per 14 oz

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

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

• 14 ounces of Dried Butternuts have 63.8 times more Vitamin B1, 24.7 times more Vitamin B2, 7.5 times more Vitamin B3, 57.5 times more Vitamin B5, 17 times more Vitamin B6 and 22 times more Vitamin B9 than Canned Butterbur.
• While 14 oz of Canned Butterbur contain 3.7 times more Vitamin C than Dried Butternuts.
• 14 ounces of Canned Butterbur have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Dried Butternuts as well as Canned Butterbur have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Butternuts vs Canned Butterbur:

• 14 ounces of Dried Butternuts have 1.6 times more Calcium, 12.2 times more Copper, 6.4 times more Iron, 118.5 times more Magnesium, 66.9 times more Manganese, 111.5 times more Phosphorus, 35.1 times more Potassium, 19.1 times more Selenium and 52.2 times more Zinc than Canned Butterbur.
• While 14 oz of Canned Butterbur contain 29.3 times more Water than Dried Butternuts.
• 14 ounces of Canned Butterbur lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Butternuts have 204 times more Energy, 438.3 times more Fat, 31.7 times more Carbohydrate and 226.4 times more Protein than Canned Butterbur.
• 14 ounces of Canned Butterbur provide inadequate amounts of Energy, Carbohydrate and Protein