Comparing Nutrients in 14 ounces Dried Butternuts VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Dried Butternuts	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	83.8% 2429kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	24.4% 31.7g	130g per day for Men 19-50 years
Sugars	NA	33% 24g	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	16.7% 12g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	49% 18.7g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	176% 99g	7.23% 4.05g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	18.3% 0.24mg	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	28.8% 115μg	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	28.2% 25.4mg	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	40.7% 6.1mg	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	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	21% 210mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	30% 0.27mg	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	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	59% 1.36mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	NA	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	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	9.62% 356g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Seedless Raspberries Puree per 14 oz

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

Lets compare vitamin content per 14 ounces of Dried Butternuts vs Seedless Raspberries Puree:

• 14 ounces of Dried Butternuts have 4.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2 times more Vitamin B5, 9.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Seedless Raspberries Puree.
• While 14 oz of Seedless Raspberries Puree contain 2 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts as well as Seedless Raspberries Puree have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Dried Butternuts vs Seedless Raspberries Puree:

• 14 ounces of Dried Butternuts have 3.8 times more Calcium, 6.6 times more Copper, 3.7 times more Iron, 15.8 times more Magnesium, 19.1 times more Manganese, 22.3 times more Phosphorus, 2.5 times more Potassium and 17.4 times more Zinc than Seedless Raspberries Puree.
• While 14 oz of Seedless Raspberries Puree contain 26.9 times more Water than Dried Butternuts.
• 14 ounces of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Butternuts have 14.9 times more Energy, 65.5 times more Fat, 20.4 times more Saturated Fat, 185.5 times more Omega 3, 784.3 times more Omega 6, 1.5 times more Carbohydrate, 5.2 times more Fiber and 24.4 times more Protein than Seedless Raspberries Puree.
• 14 ounces of Seedless Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein