Comparing Nutrients in 1 kilogram Dried Butternuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dried Butternuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	211% 6120kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	179% 57g	32g per day for Men 19-50 years
Omega 3	5449% 87g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	258% 335g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	445% 249g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Dried Beechnuts	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	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	526% 6.84mg	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	283% 1130μg	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	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	53% 530mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	744% 6.7mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	583% 13.4mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Dried Beechnuts per 1 kg

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

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

• 1 kilogram of Dried Butternuts has 1.3 times more Vitamin B1 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.5 times more Vitamin B2, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9 and 4.8 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Dried Beechnuts provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• Both Dried Butternuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Dried Beechnuts:

• 1 kilogram of Dried Butternuts has 53 times more Calcium, 1.6 times more Iron, more Magnesium, 4.9 times more Manganese, more Phosphorus and 8.7 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.5 times more Copper, 2.4 times more Potassium and 38 times more Sodium than Dried Butternuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 5.1 times more Omega 3, 1.8 times more Omega 6 and 4 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4.4 times more Saturated Fat and 2.8 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Dried Beechnuts offer comparable quantities of Energy and Fat per one kilogram.