Comparing Nutrients in 1 kilogram Dried Butternuts VS Boiled Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Boiled Pumpkin	12%	3%	85%

Macro Nutrients

	Dried Butternuts	Boiled Pumpkin	Recommended Dietary Allowance
Energy	211% 6120kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	5449% 87g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	37.7% 49g	130g per day for Men 19-50 years
Sugars	NA	28.7% 21g	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	29% 11g	38g per day for Men 19-50 years
Protein	445% 249g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Boiled Pumpkin	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	320% 2880μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	34% 0.44mg	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	22.5% 90μg	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	52.2% 47mg	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	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Boiled Pumpkin	Recommended Dietary Allowance
Calcium	53% 530mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	101% 0.91mg	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	71.3% 5.7mg	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	38.7% 0.89mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	25.3% 937g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Boiled Pumpkin per 1 kg

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

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

• 1 kilogram of Dried Butternuts has 12.4 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B5, 12.7 times more Vitamin B6 and 7.3 times more Vitamin B9 than Boiled Pumpkin.
• While 1 kg of Boiled and Drained Pumpkin contains 48 times more Vitamin A and 1.5 times more Vitamin C than Dried Butternuts.
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin A
• Both Dried Butternuts as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Boiled Pumpkin:

• 1 kilogram of Dried Butternuts has 3.5 times more Calcium, 4.9 times more Copper, 7.1 times more Iron, 26.3 times more Magnesium, 73.7 times more Manganese, 14.9 times more Phosphorus, 1.8 times more Potassium, 86 times more Selenium and 13.6 times more Zinc than Boiled Pumpkin.
• While 1 kg of Boiled and Drained Pumpkin contains 28.1 times more Water than Dried Butternuts.
• 1 kilogram of Boiled Pumpkin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 30.6 times more Energy, 814 times more Fat, 35.3 times more Saturated Fat, 4359 times more Omega 3, 16863.5 times more Omega 6, 2.5 times more Carbohydrate, 4.3 times more Fiber and 34.6 times more Protein than Boiled Pumpkin.
• 1 kilogram of Boiled Pumpkin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein