Comparing Nutrients in 1 kilogram Dried Butternuts VS Fennel Seed

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Fennel Seed	16%	33%	51%

Macro Nutrients

	Dried Butternuts	Fennel Seed	Recommended Dietary Allowance
Energy	211% 6120kcal	119% 3450kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	153% 149g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	5449% 87g	NA	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	402% 523g	130g per day for Men 19-50 years
Sugars	NA	NA	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	1047% 398g	38g per day for Men 19-50 years
Protein	445% 249g	282% 158g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Fennel Seed	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	340% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	272% 3.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	378% 60.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	362% 4.7mg	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	NA	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	233% 210mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Fennel Seed	Recommended Dietary Allowance
Calcium	53% 530mg	1196% 11960mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	1186% 10.7mg	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	917% 3850mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	2840% 65.3mg	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	696% 4870mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	498% 16940mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	58.7% 880mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	336% 37mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	2.4% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Fennel Seed per 1 kg

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

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

• 1 kg of Fennel Seed Spices contains 2.4 times more Vitamin B2, 5.8 times more Vitamin B3 and 6.6 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Fennel Seed provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• Both Dried Butternuts as well as Fennel Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Fennel Seed:

• 1 kg of Fennel Seed Spices contains 22.6 times more Calcium, 2.4 times more Copper, 4.6 times more Iron, 1.6 times more Magnesium, 4 times more Potassium and 88 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Fennel Seed contain similar levels of Manganese, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 1.8 times more Energy, 3.8 times more Fat, 2.7 times more Saturated Fat, 20 times more Omega 6 and 1.6 times more Protein than Fennel Seed.
• While 1 kg of Fennel Seed Spices contains 4.3 times more Carbohydrate and 8.5 times more Fiber than Dried Butternuts.