Comparing Nutrients in 14 ounces Dried Butternuts VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Dried Butternuts	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	83.8% 2429kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	11% 1.87g	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	57% 74.2g	130g per day for Men 19-50 years
Sugars	NA	34.3% 25g	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	10.6% 7.7g	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	% 13.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.53g	g per day for Men 19-50 years
Fiber	49% 18.7g	21% 7.94g	38g per day for Men 19-50 years
Protein	176% 99g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	28.4% 0.37mg	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	41.7% 167μg	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	30% 27mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	21% 210mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	24% 0.21mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	28% 0.65mg	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	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	31.5% 1072mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	8.16% 302g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Yellow Sweet Corn per 14 oz

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

Lets compare vitamin content per 14 ounces of Dried Butternuts vs Yellow Sweet Corn:

• 14 ounces of Dried Butternuts have 2.5 times more Vitamin B1, 2.7 times more Vitamin B2, 6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Yellow Sweet Corn.
• While 14 oz of Raw Yellow Sweet Corn contain 1.7 times more Vitamin B3 and 2.1 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Yellow Sweet Corn provide similar amounts of Vitamin B5 per 14 ounces.
• Both Dried Butternuts as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Butternuts vs Yellow Sweet Corn:

• 14 ounces of Dried Butternuts have 26.5 times more Calcium, 8.3 times more Copper, 7.7 times more Iron, 6.4 times more Magnesium, 40.2 times more Manganese, 5 times more Phosphorus, 1.6 times more Potassium, 28.7 times more Selenium and 6.8 times more Zinc than Yellow Sweet Corn.
• While 14 oz of Raw Yellow Sweet Corn contain 22.8 times more Water than Dried Butternuts.
• 14 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Butternuts have 7.1 times more Energy, 42.2 times more Fat, 4 times more Saturated Fat, 622.7 times more Omega 3, 71.5 times more Omega 6, 2.4 times more Fiber and 7.6 times more Protein than Yellow Sweet Corn.
• While 14 oz of Raw Yellow Sweet Corn contain 1.6 times more Carbohydrate than Dried Butternuts.
• 14 ounces of Yellow Sweet Corn provide inadequate amounts of Omega 3