Comparing Nutrients in 14 ounces Dried Butternuts VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Strawberries	7%	7%	86%

Macro Nutrients

	Dried Butternuts	Strawberries	Recommended Dietary Allowance
Energy	83.8% 2429kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	2.1% 0.36g	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	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	NA	26.8% 19.4g	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	13.4% 9.7g	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	% 7.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.87g	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	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Strawberries	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	9.58% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.5% 0.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65.5% 262μg	24% 95μg	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	259% 233mg	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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Strawberries	Recommended Dietary Allowance
Calcium	21% 210mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.44% 17.5μg	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	66.6% 1.53mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	9.76% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Strawberries per 14 oz

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

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

• 14 ounces of Dried Butternuts have 16 times more Vitamin B1, 6.7 times more Vitamin B2, 2.7 times more Vitamin B3, 5.1 times more Vitamin B5, 11.9 times more Vitamin B6 and 2.8 times more Vitamin B9 than Strawberries.
• While 14 oz of Raw Strawberries contain 18.4 times more Vitamin C than Dried Butternuts.
• 14 ounces of Strawberries have insufficient amounts of Vitamin B2
• Both Dried Butternuts as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Butternuts vs Strawberries:

• 14 ounces of Dried Butternuts have 3.3 times more Calcium, 9.4 times more Copper, 9.8 times more Iron, 18.2 times more Magnesium, 17 times more Manganese, 18.6 times more Phosphorus, 2.8 times more Potassium, 43 times more Selenium and 22.4 times more Zinc than Strawberries.
• While 14 oz of Raw Strawberries contain 27.2 times more Water than Dried Butternuts.
• 14 ounces of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Butternuts have 19.1 times more Energy, 189.9 times more Fat, 87.1 times more Saturated Fat, 134.1 times more Omega 3, 374.7 times more Omega 6, 1.6 times more Carbohydrate, 2.4 times more Fiber and 37.2 times more Protein than Strawberries.
• 14 ounces of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein