Comparing Nutrients in 1 kilogram Dried Butternuts VS Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Canned Potatoes	9%	3%	88%

Macro Nutrients

	Dried Butternuts	Canned Potatoes	Recommended Dietary Allowance
Energy	211% 6120kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	5449% 87g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	105% 136g	130g per day for Men 19-50 years
Sugars	NA	8.14% 5.9g	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	63% 24g	38g per day for Men 19-50 years
Protein	445% 249g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Canned Potatoes	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	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	146% 1.9mg	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	15% 60μg	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	56.7% 51mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Canned Potatoes	Recommended Dietary Allowance
Calcium	53% 530mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	63.3% 0.57mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	52% 1.2mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	67.4% 2290mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	22.8% 843g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Canned Potatoes per 1 kg

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

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

• 1 kilogram of Dried Butternuts has 5.5 times more Vitamin B1, 14.8 times more Vitamin B2, 2.6 times more Vitamin B5, 2.9 times more Vitamin B6 and 11 times more Vitamin B9 than Canned Potatoes.
• While 1 kg of Canned Potatoes Solids no Salt contains 1.6 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Canned Potatoes provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Dried Butternuts as well as Canned Potatoes Solids no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Canned Potatoes:

• 1 kilogram of Dried Butternuts has 10.6 times more Calcium, 7.9 times more Copper, 3.2 times more Iron, 16.9 times more Magnesium, 54.7 times more Manganese, 15.9 times more Phosphorus, 1.8 times more Potassium, 19.1 times more Selenium and 11.2 times more Zinc than Canned Potatoes.
• While 1 kg of Canned Potatoes Solids no Salt contains 25.2 times more Water than Dried Butternuts.
• 1 kilogram of Canned Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 10.2 times more Energy, 284.9 times more Fat, 25.6 times more Saturated Fat, 435.9 times more Omega 3, 535.3 times more Omega 6, 2 times more Fiber and 17.8 times more Protein than Canned Potatoes.
• Both Dried Butternuts and Canned Potatoes offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Potatoes provide inadequate amounts of Omega 3 and Omega 6