Comparing Nutrients in 1 kilogram Dried Butternuts VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Dried Butternuts	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	211% 6120kcal	75% 2170kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	26.3% 8.4g	32g per day for Men 19-50 years
Omega 3	5449% 87g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	64.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	327% 425g	130g per day for Men 19-50 years
Sugars	NA	51% 37g	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	22.3% 16g	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	% 9.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	124% 47g	292% 111g	38g per day for Men 19-50 years
Protein	445% 249g	238% 133g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Wheat Reduced-calorie Bread	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	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	236% 37.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	46% 0.6mg	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	228% 910μg	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	1.1% 1mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	53% 530mg	163% 1630mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	190% 1.7mg	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	503% 40mg	364% 29mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	526% 12mg	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	213% 1490mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	553% 304μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	221% 3320mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Wheat Reduced-calorie Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Wheat Reduced-calorie Bread:

• 1 kilogram of Dried Butternuts has 9.3 times more Vitamin B6 and 32 times more Vitamin C than Wheat Reduced-calorie Bread.
• While 1 kg of Wheat Reduced-calorie Bread contains 3.6 times more Vitamin B3 and 1.4 times more Vitamin B9 than Dried Butternuts.
• Both Dried Butternuts and Wheat Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Wheat Reduced-calorie Bread:

• 1 kilogram of Dried Butternuts has 2.6 times more Copper, 1.4 times more Iron, 5.5 times more Magnesium, 5.4 times more Manganese, 3 times more Phosphorus, 2.8 times more Potassium and 2.3 times more Zinc than Wheat Reduced-calorie Bread.
• While 1 kg of Wheat Reduced-calorie Bread contains 3.1 times more Calcium, 1.8 times more Selenium and 332 times more Sodium than Dried Butternuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 2.8 times more Energy, 19.5 times more Fat, 1.6 times more Saturated Fat, 99.1 times more Omega 3, 30.7 times more Omega 6 and 1.9 times more Protein than Wheat Reduced-calorie Bread.
• While 1 kg of Wheat Reduced-calorie Bread contains 3.5 times more Carbohydrate and 2.4 times more Fiber than Dried Butternuts.