Comparing Nutrients in 1 kilogram Dried Butternuts VS Pancakes, whole-wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Dried Butternuts	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	211% 6120kcal	119% 3440kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	7.63% 2.44g	32g per day for Men 19-50 years
Omega 3	5449% 87g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	34% 5.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	546% 710g	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	229% 128g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	474% 5.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	833% 11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	423% 67.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	175% 2.27mg	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	205% 820μg	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	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	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	53% 530mg	449% 4490mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	622% 5.6mg	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	980% 78.4mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	248% 1040mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	972% 22.4mg	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	1117% 7820mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	131% 4450mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	691% 380μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	946% 14190mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	178% 19.6mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Pancakes, whole-wheat, dry mix, incomplete per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Butternuts versus 1 kg of Pancakes, whole-wheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Pancakes, whole-wheat, dry mix, incomplete:

• 1 kilogram of Dried Butternuts has 2.5 times more Vitamin B6 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• While 1 kg of Pancakes, whole-wheat, dry mix, incomplete contains 1.5 times more Vitamin B1, 7.3 times more Vitamin B2 and 6.5 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts and Pancakes, whole-wheat, dry mix, incomplete provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Pancakes, whole-wheat, dry mix, incomplete:

• 1 kilogram of Dried Butternuts has 2.3 times more Magnesium, 2.9 times more Manganese and 1.6 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• While 1 kg of Pancakes, whole-wheat, dry mix, incomplete contains 8.5 times more Calcium, 2 times more Iron, 1.8 times more Phosphorus, 2.2 times more Selenium and 1419 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Pancakes, whole-wheat, dry mix, incomplete contain similar levels of Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 1.8 times more Energy, 38 times more Fat, 5.4 times more Saturated Fat, 290.6 times more Omega 3, 58.7 times more Omega 6 and 1.9 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
• While 1 kg of Pancakes, whole-wheat, dry mix, incomplete contains 5.9 times more Carbohydrate than Dried Butternuts.
• 1 kilogram of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3