Comparing Nutrients in 1 kilogram Dried Butternuts VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Dried Butternuts	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	211% 6120kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	49.3% 47.8g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	5449% 87g	199% 3.2g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	140% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	NA	8.55% 6.2g	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	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	7.9% 3g	38g per day for Men 19-50 years
Protein	445% 249g	144% 80.8g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	36% 0.47mg	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	37.5% 150μg	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	1.1% 1mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	53% 530mg	350% 3500mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	214% 1.93mg	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	670% 53.6mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	263% 6.05mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	162% 89μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	23% 846g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Raw Regular Tofu Prepared with Calcium Sulfate per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Butternuts versus 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Dried Butternuts has 4.7 times more Vitamin B1, 2.8 times more Vitamin B2, 5.4 times more Vitamin B3, 9.3 times more Vitamin B5, 11.9 times more Vitamin B6, 4.4 times more Vitamin B9 and 32 times more Vitamin C than Raw Regular Tofu Prepared with Calcium Sulfate.
• 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Dried Butternuts as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Dried Butternuts has 2.3 times more Copper, 7.9 times more Magnesium, 10.8 times more Manganese, 4.6 times more Phosphorus, 3.5 times more Potassium, 1.9 times more Selenium and 3.9 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate contains 6.6 times more Calcium, 1.3 times more Iron and 25.3 times more Water than Dried Butternuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 8.1 times more Energy, 11.9 times more Fat, 1.9 times more Saturated Fat, 27.3 times more Omega 3, 14.2 times more Omega 6, 6.4 times more Carbohydrate, 15.7 times more Fiber and 3.1 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber