Comparing Nutrients in 1 kilogram Dried Butternuts VS Cereals ready-to-eat, ALPEN

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cereals ready-to-eat, ALPEN	12%	8%	80%

Macro Nutrients

	Dried Butternuts	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Energy	211% 6120kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	5449% 87g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	51.8% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	582% 757g	130g per day for Men 19-50 years
Sugars	NA	276% 200g	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	239% 91g	38g per day for Men 19-50 years
Protein	445% 249g	200% 112g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cereals ready-to-eat, ALPEN	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	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	133% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	215% 2.8mg	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	50% 1.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35.6% 32mg	97% 87mg	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	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Calcium	53% 530mg	147% 1470mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	333% 3mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	NA	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	530% 3710mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	123% 4180mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	273% 30mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	2% 74g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cereals ready-to-eat, ALPEN per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Butternuts versus 1 kg of Cereals ready-to-eat, ALPEN to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Cereals ready-to-eat, ALPEN:

• 1 kilogram of Dried Butternuts has 2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Cereals ready-to-eat, ALPEN.
• While 1 kg of Cereals ready-to-eat, ALPEN contains 2.7 times more Vitamin B2, 2 times more Vitamin B3, more Vitamin B12 and 2.7 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Cereals ready-to-eat, ALPEN provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin B12
• Both Dried Butternuts as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Cereals ready-to-eat, ALPEN:

• 1 kilogram of Dried Butternuts has 1.5 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium and 1.2 times more Phosphorus than Cereals ready-to-eat, ALPEN.
• While 1 kg of Cereals ready-to-eat, ALPEN contains 2.8 times more Calcium than Dried Butternuts.
• Both Dried Butternuts and Cereals ready-to-eat, ALPEN contain similar levels of Potassium, Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 1.7 times more Energy, 17.3 times more Fat, 2.6 times more Saturated Fat, 198.1 times more Omega 3, 38.3 times more Omega 6 and 2.2 times more Protein than Cereals ready-to-eat, ALPEN.
• While 1 kg of Cereals ready-to-eat, ALPEN contains 6.3 times more Carbohydrate and 1.9 times more Fiber than Dried Butternuts.