Comparing Nutrients in 1 kilogram Dried Butternuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Butternuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	211% 6120kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	5449% 87g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	79% 30g	38g per day for Men 19-50 years
Protein	445% 249g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	53% 530mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	37.8% 0.34mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Cooked Chopped Frozen Broccoli:

• Dried Butternuts have 7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B5 and 4.3 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8.5 times more Vitamin A and 12.5 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B9 per 1 kg.
• Both Dried Butternuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Butternuts vs Cooked Chopped Frozen Broccoli:

• Dried Butternuts have 1.6 times more Calcium, 13.2 times more Copper, 6.6 times more Iron, 18.2 times more Magnesium, 29.4 times more Manganese, 9.1 times more Phosphorus, 3 times more Potassium, 24.6 times more Selenium and 11.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 27.2 times more Water than Dried Butternuts.

Comparison of macro-nutrients per 1 kilogram:

• Dried Butternuts have 21.9 times more Energy, 474.8 times more Fat, 72.6 times more Saturated Fat, 207.6 times more Omega 3, 2594.4 times more Omega 6, 2.3 times more Carbohydrate, 1.6 times more Fiber and 8 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Dried Butternuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.