Comparing Nutrients in 1 kilogram Blueberries VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Blueberries	Dried Butternuts	Recommended Dietary Allowance
Energy	19.7% 570kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	41% 13g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	93% 121g	130g per day for Men 19-50 years
Sugars	137% 100g	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	68.6% 49.7g	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	% 48.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	63% 24g	124% 47g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	431% 5.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10% 3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	165% 660μg	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	108% 97mg	35.6% 32mg	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	38% 5.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Dried Butternuts	Recommended Dietary Allowance
Calcium	6% 60mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	500% 4.5mg	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	35% 2.8mg	503% 40mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	2852% 65.6mg	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	17% 120mg	637% 4460mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	22.8% 842g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Dried Butternuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Blueberries versus 1 kg of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blueberries vs Dried Butternuts:

• 1 kilogram of Blueberries has 3 times more Vitamin C than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 10.4 times more Vitamin B1, 3.6 times more Vitamin B2, 2.5 times more Vitamin B3, 5.1 times more Vitamin B5, 10.8 times more Vitamin B6 and 11 times more Vitamin B9 than Raw Blueberries.
• 1 kilogram of Blueberries have insufficient amounts of Vitamin B9
• Both Raw Blueberries as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blueberries vs Dried Butternuts:

• 1 kilogram of Blueberries has 25.2 times more Water than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 8.8 times more Calcium, 7.9 times more Copper, 14.4 times more Iron, 39.5 times more Magnesium, 19.5 times more Manganese, 37.2 times more Phosphorus, 5.5 times more Potassium, 172 times more Selenium and 19.6 times more Zinc than Raw Blueberries.
• 1 kilogram of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blueberries has 1.2 times more Carbohydrate than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 10.7 times more Energy, 172.7 times more Fat, 46.6 times more Saturated Fat, 150.3 times more Omega 3, 383.3 times more Omega 6, 2 times more Fiber and 33.6 times more Protein than Raw Blueberries.
• 1 kilogram of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein