Comparing Nutrients in 1 kilogram Dried Butternuts VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dried Butternuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	211% 6120kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	5449% 87g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	471% 613g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	124% 47g	400% 152g	38g per day for Men 19-50 years
Protein	445% 249g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	305% 3.97mg	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	165% 660μg	985% 3940μg	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	35.6% 32mg	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	53% 530mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	503% 40mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	483% 11mg	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	637% 4460mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Red Kidney Beans:

• 1 kilogram of Dried Butternuts has 1.4 times more Vitamin B6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 6 times more Vitamin B9 and 1.4 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• Both Dried Butternuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Red Kidney Beans:

• 1 kilogram of Dried Butternuts has 1.7 times more Magnesium, 5.9 times more Manganese and 5.4 times more Selenium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.6 times more Calcium, 1.6 times more Copper, 1.7 times more Iron and 3.2 times more Potassium than Dried Butternuts.
• Both Dried Butternuts and Red Kidney Beans contain similar levels of Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 1.8 times more Energy, 53.8 times more Fat, 8.5 times more Saturated Fat, 24.4 times more Omega 3 and 147.9 times more Omega 6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 5.1 times more Carbohydrate and 3.2 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6