Comparing Nutrients in 1 kilogram Dried Butternuts VS Lemon Juice

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Dried Butternuts	Lemon Juice	Recommended Dietary Allowance
Energy	211% 6120kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	5449% 87g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	53% 69g	130g per day for Men 19-50 years
Sugars	NA	34.8% 25g	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	15% 11g	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	% 9.9g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	124% 47g	7.9% 3g	38g per day for Men 19-50 years
Protein	445% 249g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Lemon Juice	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	35.4% 0.46mg	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	50% 200μg	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	430% 387mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Lemon Juice	Recommended Dietary Allowance
Calcium	53% 530mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	17.8% 0.16mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	5.2% 0.12mg	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	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	25% 923g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Lemon Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Lemon Juice:

• 1 kilogram of Dried Butternuts has 16 times more Vitamin B1, 9.9 times more Vitamin B2, 11.5 times more Vitamin B3, 4.8 times more Vitamin B5, 12.2 times more Vitamin B6 and 3.3 times more Vitamin B9 than Lemon Juice.
• While 1 kg of Raw Lemon Juice contains 12.1 times more Vitamin C than Dried Butternuts.
• 1 kilogram of Lemon Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Dried Butternuts as well as Raw Lemon Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Lemon Juice:

• 1 kilogram of Dried Butternuts has 8.8 times more Calcium, 28.1 times more Copper, 50.3 times more Iron, 39.5 times more Magnesium, 546.7 times more Manganese, 55.8 times more Phosphorus, 4.1 times more Potassium, 172 times more Selenium and 62.6 times more Zinc than Lemon Juice.
• While 1 kg of Raw Lemon Juice contains 27.6 times more Water than Dried Butternuts.
• 1 kilogram of Lemon Juice lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 27.8 times more Energy, 237.4 times more Fat, 32.7 times more Saturated Fat, 968.7 times more Omega 3, 2810.6 times more Omega 6, 1.7 times more Carbohydrate, 15.7 times more Fiber and 71.1 times more Protein than Lemon Juice.
• 1 kilogram of Lemon Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein