Comparing Nutrients in 1 kilogram Dried Butternuts VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Raspberries	8%	10%	82%

Macro Nutrients

	Dried Butternuts	Raspberries	Recommended Dietary Allowance
Energy	211% 6120kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	5449% 87g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	61% 44.2g	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	32.4% 23.5g	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	% 18.6g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	124% 47g	171% 65g	38g per day for Men 19-50 years
Protein	445% 249g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Raspberries	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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	37.4% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	65.8% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	165% 660μg	52.5% 210μg	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	291% 262mg	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	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Raspberries	Recommended Dietary Allowance
Calcium	53% 530mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	100% 0.9mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	291% 6.7mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	44.4% 1510mg	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	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	23% 858g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Raspberries per 1 kg

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

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

• 1 kilogram of Dried Butternuts has 12 times more Vitamin B1, 3.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 10.2 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raspberries.
• While 1 kg of Raw Raspberries contains 8.2 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Raspberries:

• 1 kilogram of Dried Butternuts has 2.1 times more Calcium, 5 times more Copper, 5.8 times more Iron, 10.8 times more Magnesium, 9.8 times more Manganese, 15.4 times more Phosphorus, 2.8 times more Potassium, 86 times more Selenium and 7.5 times more Zinc than Raspberries.
• While 1 kg of Raw Raspberries contains 25.7 times more Water than Dried Butternuts.
• 1 kilogram of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 11.8 times more Energy, 87.7 times more Fat, 68.7 times more Saturated Fat, 69.2 times more Omega 3, 135.4 times more Omega 6 and 20.8 times more Protein than Raspberries.
• While 1 kg of Raw Raspberries contains 1.4 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Raspberries offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Raspberries provide inadequate amounts of Energy and Omega 6