Comparing Nutrients in 1 kilogram Dried Butternuts VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dried Butternuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	211% 6120kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	5449% 87g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	2.18% 0.37g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	53% 530mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	73.5% 2500mg	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	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	24.5% 906g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Dried Butternuts has 5.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 3.2 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 9.5 times more Vitamin A, 1.4 times more Vitamin B9 and 21.3 times more Vitamin C than Dried Butternuts.
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin A
• Both Dried Butternuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dried Butternuts has 1.3 times more Calcium, 12.5 times more Copper, 5.6 times more Iron, 14.8 times more Magnesium, 25.6 times more Manganese, 7.6 times more Phosphorus, 1.7 times more Potassium, 9.1 times more Selenium and 9.2 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 27.1 times more Water than Dried Butternuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 21.1 times more Energy, 167.6 times more Fat, 25.1 times more Saturated Fat, 69.7 times more Omega 3, 911.5 times more Omega 6, 2.3 times more Carbohydrate, 1.6 times more Fiber and 8.1 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6