Comparing Nutrients in 1 kilogram Dried Butternuts VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Dried Butternuts	Boiled Kale	Recommended Dietary Allowance
Energy	211% 6120kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	5449% 87g	232% 3.7g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	40.8% 53g	130g per day for Men 19-50 years
Sugars	NA	16.7% 12g	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	5.8% 4.2g	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	% 5.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	124% 47g	105% 40g	38g per day for Men 19-50 years
Protein	445% 249g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Boiled Kale	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	162% 1460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	52.5% 0.63mg	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	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	48.5% 0.63mg	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	163% 650μg	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	198% 178mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3488% 4185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Boiled Kale	Recommended Dietary Allowance
Calcium	53% 530mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	74.4% 0.67mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	236% 5.4mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Boiled Kale per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Boiled Kale:

• 1 kilogram of Dried Butternuts has 6.1 times more Vitamin B1, 2.3 times more Vitamin B3, 3.7 times more Vitamin B5 and 8.9 times more Vitamin B6 than Boiled Kale.
• While 1 kg of Boiled and Drained Kale contains 24.3 times more Vitamin A and 5.6 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Boiled Kale 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 Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Boiled Kale:

• 1 kilogram of Dried Butternuts has 6.7 times more Copper, 4.8 times more Iron, 9.5 times more Magnesium, 12.1 times more Manganese, 10.6 times more Phosphorus, 2.9 times more Potassium, 19.1 times more Selenium and 11.6 times more Zinc than Boiled Kale.
• While 1 kg of Boiled and Drained Kale contains 2.8 times more Calcium and 26.9 times more Water than Dried Butternuts.
• 1 kilogram of Boiled Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 17 times more Energy, 47.1 times more Fat, 7.5 times more Saturated Fat, 23.5 times more Omega 3, 117.9 times more Omega 6, 2.3 times more Carbohydrate and 8.5 times more Protein than Boiled Kale.
• Both Dried Butternuts and Boiled Kale offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Kale provide inadequate amounts of Energy and Omega 6