Comparing Nutrients in 1 kilogram Dried Butternuts VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Dried Butternuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	211% 6120kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	5449% 87g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	124% 47g	73.7% 28g	38g per day for Men 19-50 years
Protein	445% 249g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	141% 1.7mg	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	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	53% 530mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cooked Broccoli Raab per 1 kg

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

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

• 1 kilogram of Dried Butternuts has 2.3 times more Vitamin B1, 1.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 37.8 times more Vitamin A, 1.9 times more Vitamin B3 and 11.6 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Cooked Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin A
• Both Dried Butternuts as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dried Butternuts has 6 times more Copper, 3.2 times more Iron, 8.8 times more Magnesium, 17.3 times more Manganese, 5.4 times more Phosphorus, 1.2 times more Potassium, 13.2 times more Selenium and 5.8 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.2 times more Calcium, 56 times more Sodium and 27.4 times more Water than Dried Butternuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 24.5 times more Energy, 109.6 times more Fat, 14.7 times more Saturated Fat, 43.4 times more Omega 3, 1088 times more Omega 6, 3.9 times more Carbohydrate, 1.7 times more Fiber and 6.5 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6