Comparing Nutrients in 1 kilogram Dried Butternuts VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Dried Butternuts	Wakame Seaweed	Recommended Dietary Allowance
Energy	211% 6120kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	4.06% 1.3g	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	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	8.97% 6.5g	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	13% 5g	38g per day for Men 19-50 years
Protein	445% 249g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	139% 6.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	1.54% 0.02mg	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	490% 1960μg	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	33.3% 30mg	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	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Wakame Seaweed	Recommended Dietary Allowance
Calcium	53% 530mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	316% 2.84mg	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	273% 22mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	255% 1070mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	609% 14mg	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	114% 800mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	581% 8720mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Wakame Seaweed per 1 kg

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

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

• 1 kilogram of Dried Butternuts has 6.4 times more Vitamin B1 and 280 times more Vitamin B6 than Wakame Seaweed.
• While 1 kg of Raw Wakame Seaweed contains 3 times more Vitamin A, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3 and 3 times more Vitamin B9 than Dried Butternuts.
• Both Dried Butternuts and Wakame Seaweed provide similar amounts of Vitamin B5 and Vitamin C per one kilogram.
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin A
• 1 kilogram of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Dried Butternuts as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Wakame Seaweed:

• 1 kilogram of Dried Butternuts has 1.6 times more Copper, 1.8 times more Iron, 2.2 times more Magnesium, 4.7 times more Manganese, 5.6 times more Phosphorus, 8.4 times more Potassium, 24.6 times more Selenium and 8.2 times more Zinc than Wakame Seaweed.
• While 1 kg of Raw Wakame Seaweed contains 2.8 times more Calcium, 872 times more Sodium and 23.9 times more Water than Dried Butternuts.
• 1 kilogram of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 13.6 times more Energy, 89 times more Fat, 10 times more Saturated Fat, 4359 times more Omega 3, 3372.7 times more Omega 6, 1.3 times more Carbohydrate, 9.4 times more Fiber and 8.2 times more Protein than Wakame Seaweed.
• 1 kilogram of Wakame Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber