Comparing Nutrients in 1 kilogram Dried Butternuts VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Butternuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	211% 6120kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	1.13% 1.1g	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	41.2% 53.6g	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	Boiled Spears 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	75% 300μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	53% 530mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	47.8% 0.43mg	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	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	141% 3.25mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Butternuts versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Dried Butternuts has 7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B5, 4.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 8.5 times more Vitamin A and 12.5 times more Vitamin C than Dried Butternuts.
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin A
• Both Dried Butternuts as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Dried Butternuts has 10.5 times more Copper, 6.6 times more Iron, 11.9 times more Magnesium, 20.2 times more Manganese, 8.1 times more Phosphorus, 2.3 times more Potassium, 9.1 times more Selenium and 10.4 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 27.2 times more Water than Dried Butternuts.
• Both Dried Butternuts and Boiled Spears Frozen Broccoli contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 21.9 times more Energy, 518 times more Fat, 72.6 times more Saturated Fat, 207.6 times more Omega 3, 2594.4 times more Omega 6, 2.2 times more Carbohydrate, 1.6 times more Fiber and 8 times more Protein than Boiled Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6