Comparing Nutrients in 1 kilogram Dried Butternuts VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Dried Butternuts	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	211% 6120kcal	87% 2520kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	5449% 87g	87% 1.4g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	85% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	329% 427g	130g per day for Men 19-50 years
Sugars	NA	60% 43.4g	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	30.5% 22g	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	% 10.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	124% 47g	158% 60g	38g per day for Men 19-50 years
Protein	445% 249g	222% 125g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Commercial Whole-wheat 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	328% 3.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	128% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	277% 44.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	129% 6.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	165% 2.15mg	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	105% 420μg	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	0% 0mg	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	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	53% 530mg	161% 1610mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	252% 2.27mg	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	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	945% 21.7mg	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	303% 2120mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	74.7% 2540mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	467% 257μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	303% 4550mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Commercial Whole-wheat Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Commercial Whole-wheat Bread:

• 1 kilogram of Dried Butternuts has 2.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Commercial Whole-wheat Bread.
• While 1 kg of Commercially Prepared Whole-wheat Bread contains 4.2 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts and Commercial Whole-wheat Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Commercial Whole-wheat Bread have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Commercial Whole-wheat Bread:

• 1 kilogram of Dried Butternuts has 2 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 3 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Commercial Whole-wheat Bread.
• While 1 kg of Commercially Prepared Whole-wheat Bread contains 3 times more Calcium, 1.5 times more Selenium and 455 times more Sodium than Dried Butternuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 2.4 times more Energy, 16.3 times more Fat, 1.8 times more Saturated Fat, 62.7 times more Omega 3, 23.3 times more Omega 6 and 2 times more Protein than Commercial Whole-wheat Bread.
• While 1 kg of Commercially Prepared Whole-wheat Bread contains 3.5 times more Carbohydrate and 1.3 times more Fiber than Dried Butternuts.