Comparing Nutrients in 1 kilogram Dried Butternuts VS Sweet Onions

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Sweet Onions	9%	2%	89%

Macro Nutrients

	Dried Butternuts	Sweet Onions	Recommended Dietary Allowance
Energy	211% 6120kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	NA	32g per day for Men 19-50 years
Omega 3	5449% 87g	NA	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	58% 75.5g	130g per day for Men 19-50 years
Sugars	NA	69.2% 50.2g	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	28% 20g	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	% 22.6g	g per day for Men 19-50 years
Sucrose	NA	% 7.2g	g per day for Men 19-50 years
Fiber	124% 47g	23.7% 9g	38g per day for Men 19-50 years
Protein	445% 249g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Sweet Onions	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	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	100% 1.3mg	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	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35.6% 32mg	53.3% 48mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Sweet Onions	Recommended Dietary Allowance
Calcium	53% 530mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	62.2% 0.56mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	33% 0.76mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	24.7% 912g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Sweet Onions per 1 kg

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

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

• 1 kilogram of Dried Butternuts has 9.3 times more Vitamin B1, 7.4 times more Vitamin B2, 7.9 times more Vitamin B3, 6.5 times more Vitamin B5, 4.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Sweet Onions.
• While 1 kg of Raw Sweet Onions contains 1.5 times more Vitamin C than Dried Butternuts.
• 1 kilogram of Sweet Onions have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Dried Butternuts as well as Raw Sweet Onions have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Sweet Onions:

• 1 kilogram of Dried Butternuts has 2.7 times more Calcium, 8 times more Copper, 15.5 times more Iron, 26.3 times more Magnesium, 86.3 times more Manganese, 16.5 times more Phosphorus, 3.5 times more Potassium, 34.4 times more Selenium and 24.1 times more Zinc than Sweet Onions.
• While 1 kg of Raw Sweet Onions contains 27.3 times more Water than Dried Butternuts.
• 1 kilogram of Sweet Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 19.1 times more Energy, 712.3 times more Fat, 1.6 times more Carbohydrate, 5.2 times more Fiber and 31.1 times more Protein than Sweet Onions.
• 1 kilogram of Sweet Onions provide inadequate amounts of Energy and Protein