Comparing Nutrients in 1 kilogram Dried Butternuts VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Rice Bran	12%	43%	45%

Macro Nutrients

	Dried Butternuts	Rice Bran	Recommended Dietary Allowance
Energy	211% 6120kcal	109% 3160kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	130% 41.7g	32g per day for Men 19-50 years
Omega 3	5449% 87g	198% 3.16g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	420% 71.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	382% 497g	130g per day for Men 19-50 years
Sugars	NA	12.4% 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	2.76% 2g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 5g	g per day for Men 19-50 years
Fiber	124% 47g	553% 210g	38g per day for Men 19-50 years
Protein	445% 249g	238% 134g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Rice Bran	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	2294% 27.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	2125% 340mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	1478% 74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	3131% 40.7mg	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	158% 630μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	328% 49.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Rice Bran	Recommended Dietary Allowance
Calcium	53% 530mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	809% 7.3mg	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	2318% 185mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	1860% 7810mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	6178% 142mg	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	2396% 16770mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	437% 14850mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	284% 156μg	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	549% 60.4mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	1.66% 61.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Rice Bran per 1 kg

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

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

• 1 kilogram of Dried Butternuts has more Vitamin C than Rice Bran.
• While 1 kg of Crude Rice Bran contains 7.2 times more Vitamin B1, 1.9 times more Vitamin B2, 32.5 times more Vitamin B3, 11.7 times more Vitamin B5 and 7.3 times more Vitamin B6 than Dried Butternuts.
• Both Dried Butternuts and Rice Bran provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Rice Bran have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Rice Bran:

• 1 kg of Crude Rice Bran contains 1.6 times more Copper, 4.6 times more Iron, 3.3 times more Magnesium, 2.2 times more Manganese, 3.8 times more Phosphorus, 3.5 times more Potassium and 1.9 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Rice Bran contain similar levels of Calcium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 1.9 times more Energy, 2.7 times more Fat, 27.6 times more Omega 3, 4.7 times more Omega 6 and 1.9 times more Protein than Rice Bran.
• While 1 kg of Crude Rice Bran contains 3.2 times more Saturated Fat, 4.1 times more Carbohydrate and 4.5 times more Fiber than Dried Butternuts.