Comparing Nutrients in 1 kilogram Dried Butternuts VS Boiled Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Boiled Lambsquarters	33%	16%	51%

Macro Nutrients

	Dried Butternuts	Boiled Lambsquarters	Recommended Dietary Allowance
Energy	211% 6120kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	7.2% 7g	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	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	38.5% 50g	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	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	55.3% 21g	38g per day for Men 19-50 years
Protein	445% 249g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Boiled Lambsquarters	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	134% 1.74mg	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	35% 140μg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4118% 4942μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Boiled Lambsquarters	Recommended Dietary Allowance
Calcium	53% 530mg	258% 2580mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	219% 1.97mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	228% 5.25mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	84.7% 2880mg	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	19.3% 290mg	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% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Boiled Lambsquarters per 1 kg

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

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

• 1 kilogram of Dried Butternuts has 3.8 times more Vitamin B1, 10.2 times more Vitamin B5, 3.2 times more Vitamin B6 and 4.7 times more Vitamin B9 than Boiled Lambsquarters.
• While 1 kg of Boiled and Drained Lambsquarters contains 65.2 times more Vitamin A, 1.8 times more Vitamin B2 and 11.6 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Boiled Lambsquarters provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Lambsquarters have insufficient amounts of Vitamin B5
• Both Dried Butternuts as well as Boiled and Drained Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dried Butternuts has 2.3 times more Copper, 5.7 times more Iron, 10.3 times more Magnesium, 12.5 times more Manganese, 9.9 times more Phosphorus, 1.5 times more Potassium, 19.1 times more Selenium and 10.4 times more Zinc than Boiled Lambsquarters.
• While 1 kg of Boiled and Drained Lambsquarters contains 4.9 times more Calcium and 26.6 times more Water than Dried Butternuts.
• 1 kilogram of Boiled Lambsquarters lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 19.1 times more Energy, 81.4 times more Fat, 25.1 times more Saturated Fat, 272.4 times more Omega 3, 123.1 times more Omega 6, 2.4 times more Carbohydrate, 2.2 times more Fiber and 7.8 times more Protein than Boiled Lambsquarters.
• 1 kilogram of Boiled Lambsquarters provide inadequate amounts of Energy and Omega 6