Comparing Nutrients in 1 kilogram Dried Beechnuts VS Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Dried Beechnuts	Butternut Winter Squash	Recommended Dietary Allowance
Energy	199% 5760kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	1063% 17g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	30.3% 22g	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	13.7% 9.9g	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	% 9.9g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	NA	52.6% 20g	38g per day for Men 19-50 years
Protein	111% 62g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	591% 5320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	118% 1.54mg	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	283% 1130μg	67.5% 270μg	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	172% 155mg	233% 210mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	96% 14.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	1% 10mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	80% 0.72mg	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	308% 24.6mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	88% 2.02mg	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	0% 0mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	104% 3520mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	1.8% 66g	23.4% 864g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Butternut Winter Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Butternut Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Butternut Winter Squash:

• 1 kilogram of Dried Beechnuts has 3 times more Vitamin B1, 18.6 times more Vitamin B2, 2.3 times more Vitamin B5, 4.4 times more Vitamin B6 and 4.2 times more Vitamin B9 than Butternut Winter Squash.
• While 1 kg of Raw Butternut Winter Squash contains more Vitamin A, 1.4 times more Vitamin B3 and 1.4 times more Vitamin C than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• 1 kilogram of Butternut Winter Squash have insufficient amounts of Vitamin B2
• Both Dried Beechnuts as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Butternut Winter Squash:

• 1 kilogram of Dried Beechnuts has 9.3 times more Copper, 3.5 times more Iron, 6.6 times more Manganese, 2.9 times more Potassium, 9.5 times more Sodium and 2.4 times more Zinc than Butternut Winter Squash.
• While 1 kg of Raw Butternut Winter Squash contains 48 times more Calcium, more Magnesium, more Phosphorus and 13.1 times more Water than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 1 kilogram of Butternut Winter Squash lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 12.8 times more Energy, 500 times more Fat, 272.3 times more Saturated Fat, 65.4 times more Omega 3, 1149.4 times more Omega 6, 2.9 times more Carbohydrate and 6.2 times more Protein than Butternut Winter Squash.
• 1 kilogram of Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein