Comparing Nutrients in 14 ounces Dried Butternuts VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Rice Bran	12%	43%	45%

Macro Nutrients

	Dried Butternuts	Rice Bran	Recommended Dietary Allowance
Energy	83.8% 2429kcal	43.2% 1254kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	85.3% 82.8g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	51.7% 16.6g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	78.4% 1.25g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	167% 28.4g	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	152% 197g	130g per day for Men 19-50 years
Sugars	NA	4.93% 3.57g	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	1.1% 0.79g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	49% 18.7g	219% 83.3g	38g per day for Men 19-50 years
Protein	176% 99g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Rice Bran	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	911% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	843% 135mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	587% 29.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	1243% 16mg	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	62.5% 250μg	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	0% 0mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Rice Bran	Recommended Dietary Allowance
Calcium	21% 210mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	321% 2.9mg	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	920% 73.6mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	738% 3100mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	2452% 56.4mg	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	951% 6656mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	173% 5894mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.66% 24.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Rice Bran per 14 oz

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

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

• 14 ounces of Dried Butternuts have more Vitamin C than Rice Bran.
• While 14 oz of Crude Rice Bran contain 7.2 times more Vitamin B1, 1.9 times more Vitamin B2, 32.5 times more Vitamin B3, 11.7 times more Vitamin B5 and 7.3 times more Vitamin B6 than Dried Butternuts.
• Both Dried Butternuts and Rice Bran provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Rice Bran have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Butternuts vs Rice Bran:

• 14 oz of Crude Rice Bran contain 1.6 times more Copper, 4.6 times more Iron, 3.3 times more Magnesium, 2.2 times more Manganese, 3.8 times more Phosphorus, 3.5 times more Potassium and 1.9 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Rice Bran contain similar levels of Calcium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Butternuts have 1.9 times more Energy, 2.7 times more Fat, 27.6 times more Omega 3, 4.7 times more Omega 6 and 1.9 times more Protein than Rice Bran.
• While 14 oz of Crude Rice Bran contain 3.2 times more Saturated Fat, 4.1 times more Carbohydrate and 4.5 times more Fiber than Dried Butternuts.