Comparing Nutrients in 14 ounces Oat Bran VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Oat Bran	Dried Butternuts	Recommended Dietary Allowance
Energy	33.7% 976kcal	83.8% 2429kcal	2900kcal per day for Men 19-50 years
Fat	28.8% 28g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.27g	16% 5.2g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	2163% 34.6g	1.6g per day for Men 19-50 years
Omega 6	61.8% 10.5g	787% 134g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	36.8% 48g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	161% 61g	49% 18.7g	38g per day for Men 19-50 years
Protein	123% 68.7g	176% 99g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	387% 4.64mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	171% 2.22mg	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	51.6% 206μg	65.5% 262μg	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	0% 0mg	14% 12.7mg	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	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Dried Butternuts	Recommended Dietary Allowance
Calcium	23% 230mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	198% 1.8mg	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	268% 21.5mg	199% 16mg	8mg per day for Men 19-50 years
Magnesium	222% 933mg	224% 941mg	420mg per day for Men 19-50 years
Manganese	972% 22.3mg	1132% 26mg	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	416% 2913mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	66% 2246mg	49% 1671mg	3400mg per day for Men 19-50 years
Selenium	326% 179μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.7% 26g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran VS Dried Butternuts per 14 oz

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

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

• 14 ounces of Oat Bran have 3.1 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.4 times more Vitamin B5 than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 3.4 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Raw Oat Bran.
• Both Oat Bran and Dried Butternuts provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Oat Bran have insufficient amounts of Vitamin C
• Both Raw Oat Bran as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Oat Bran have 1.3 times more Iron, 1.6 times more Phosphorus, 1.3 times more Potassium and 2.6 times more Selenium than Dried Butternuts.
• Both Oat Bran and Dried Butternuts contain similar levels of Calcium, Copper, Magnesium, Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oat Bran have 5.5 times more Carbohydrate and 3.3 times more Fiber than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 2.5 times more Energy, 8.1 times more Fat, 72 times more Omega 3, 12.8 times more Omega 6 and 1.4 times more Protein than Raw Oat Bran.
• Both Oat Bran and Dried Butternuts offer comparable quantities of Saturated Fat per 14 ounces.