Comparing Nutrients in 1 kilogram Dried Butternuts VS Cooked Regular Long-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Dried Butternuts	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	211% 6120kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	5449% 87g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	217% 282g	130g per day for Men 19-50 years
Sugars	NA	0.69% 0.5g	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	10.5% 4g	38g per day for Men 19-50 years
Protein	445% 249g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cooked Regular Long-grain White Rice enriched	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	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	71.5% 0.93mg	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	145% 580μg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	53% 530mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10.3% 411μg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	205% 4.7mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	136% 75μg	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	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	18.5% 684g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cooked Regular Long-grain White Rice enriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Butternuts versus 1 kg of Cooked Regular Long-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Cooked Regular Long-grain White Rice enriched:

• 1 kilogram of Dried Butternuts has 2.3 times more Vitamin B1, 11.4 times more Vitamin B2, 1.6 times more Vitamin B5, 6 times more Vitamin B6 and more Vitamin C than Cooked Regular Long-grain White Rice enriched.
• While 1 kg of Cooked Regular Long-grain White Rice enriched contains 1.4 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts and Cooked Regular Long-grain White Rice enriched provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Dried Butternuts as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Cooked Regular Long-grain White Rice enriched:

• 1 kilogram of Dried Butternuts has 5.3 times more Calcium, 6.5 times more Copper, 3.4 times more Iron, 19.8 times more Magnesium, 13.9 times more Manganese, 10.4 times more Phosphorus, 12 times more Potassium, 2.3 times more Selenium and 6.4 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 4.7 times more Energy, 203.5 times more Fat, 17 times more Saturated Fat, 670.6 times more Omega 3, 544 times more Omega 6, 11.8 times more Fiber and 9.3 times more Protein than Cooked Regular Long-grain White Rice enriched.
• While 1 kg of Cooked Regular Long-grain White Rice enriched contains 2.3 times more Carbohydrate than Dried Butternuts.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber