Comparing Nutrients in 1 kilogram Dried Butternuts VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Dried Butternuts	Iceberg Lettuce	Recommended Dietary Allowance
Energy	211% 6120kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	5449% 87g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	23% 29.7g	130g per day for Men 19-50 years
Sugars	NA	27% 19.7g	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	13.8% 10g	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	% 9.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	124% 47g	31.6% 12g	38g per day for Men 19-50 years
Protein	445% 249g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	32.3% 0.42mg	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	72.5% 290μg	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	31% 28mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	201% 241μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	53% 530mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	27.8% 0.25mg	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	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	54.3% 1.25mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	41.5% 1410mg	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	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	26% 956g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Iceberg Lettuce per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Iceberg Lettuce:

• 1 kilogram of Dried Butternuts has 9.3 times more Vitamin B1, 5.9 times more Vitamin B2, 8.5 times more Vitamin B3, 7 times more Vitamin B5, 13.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Iceberg Lettuce.
• While 1 kg of Raw Iceberg Lettuce contains 4.2 times more Vitamin A than Dried Butternuts.
• Both Dried Butternuts and Iceberg Lettuce provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin A
• 1 kilogram of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Dried Butternuts as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Iceberg Lettuce:

• 1 kilogram of Dried Butternuts has 2.9 times more Calcium, 18 times more Copper, 9.8 times more Iron, 33.9 times more Magnesium, 52.5 times more Manganese, 22.3 times more Phosphorus, 3 times more Potassium, 172 times more Selenium and 20.9 times more Zinc than Iceberg Lettuce.
• While 1 kg of Raw Iceberg Lettuce contains 28.6 times more Water than Dried Butternuts.
• 1 kilogram of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 43.7 times more Energy, 407 times more Fat, 72.6 times more Saturated Fat, 167.7 times more Omega 3, 1606 times more Omega 6, 4.1 times more Carbohydrate, 3.9 times more Fiber and 27.7 times more Protein than Iceberg Lettuce.
• 1 kilogram of Iceberg Lettuce provide inadequate amounts of Energy, Omega 6 and Protein