Comparing Nutrients in 14 ounces Dried Butternuts VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Dried Butternuts	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	83.8% 2429kcal	21.4% 619kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	6.06% 5.87g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	94% 123g	130g per day for Men 19-50 years
Sugars	NA	3.56% 2.58g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	49% 18.7g	47% 18g	38g per day for Men 19-50 years
Protein	176% 99g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	66% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	20% 0.26mg	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	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	21% 210mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	79.4% 0.71mg	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	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	170% 3.9mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	222% 122μg	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	37% 4.05mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Butternuts versus 14 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Butternuts vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of Dried Butternuts have 1.9 times more Vitamin B1, 2.4 times more Vitamin B5, 8.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.5 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B2 per 14 ounces.

Comparing minerals per 14 ounces for Dried Butternuts vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of Dried Butternuts have 4.8 times more Calcium, 2.5 times more Copper, 2.5 times more Iron, 5.8 times more Magnesium, 6.7 times more Manganese, 4.6 times more Phosphorus, 5.9 times more Potassium and 3.1 times more Zinc than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.8 times more Selenium than Dried Butternuts.
• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Butternuts have 3.9 times more Energy, 38.5 times more Fat and 4.4 times more Protein than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.6 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Fiber per 14 ounces.