Comparing Nutrients in 1 kilogram Dried Butternuts VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Molasses	0%	0%	100%

Macro Nutrients

	Dried Butternuts	Molasses	Recommended Dietary Allowance
Energy	211% 6120kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	1.03% 1g	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	575% 747g	130g per day for Men 19-50 years
Sugars	NA	1031% 747g	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	177% 128g	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	% 119g	g per day for Men 19-50 years
Sucrose	NA	% 294g	g per day for Men 19-50 years
Fiber	124% 47g	0% 0g	38g per day for Men 19-50 years
Protein	445% 249g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Molasses	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	161% 8.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	515% 6.7mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	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	Molasses	Recommended Dietary Allowance
Calcium	53% 530mg	205% 2050mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	541% 4.87mg	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	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	576% 2420mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	665% 15.3mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	431% 14640mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	324% 178μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	5.9% 219g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Molasses per 1 kg

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

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

• 1 kilogram of Dried Butternuts has 9.3 times more Vitamin B1, 74 times more Vitamin B2, more Vitamin B9 and more Vitamin C than Molasses.
• While 1 kg of Molasses contains 1.3 times more Vitamin B5 than Dried Butternuts.
• Both Dried Butternuts and Molasses provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Molasses have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Dried Butternuts as well as Molasses have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Molasses:

• 1 kilogram of Dried Butternuts has 4.3 times more Manganese, 14.4 times more Phosphorus and 10.8 times more Zinc than Molasses.
• While 1 kg of Molasses contains 3.9 times more Calcium, 3.5 times more Potassium and 37 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Molasses contain similar levels of Copper, Iron, Magnesium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 2.1 times more Energy, 569.8 times more Fat, 72.6 times more Saturated Fat, more Omega 3, 674.5 times more Omega 6, more Fiber and more Protein than Molasses.
• While 1 kg of Molasses contains 6.2 times more Carbohydrate than Dried Butternuts.
• 1 kilogram of Molasses provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein