Comparing Nutrients in 1 kilogram Dried Butternuts VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dried Butternuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	211% 6120kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	5449% 87g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	124% 47g	26.3% 10g	38g per day for Men 19-50 years
Protein	445% 249g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	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	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	53% 530mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	124% 1.12mg	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	166% 13.3mg	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	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Stewed Canned Tomatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Stewed Canned Tomatoes:

• 1 kilogram of Dried Butternuts has 8.3 times more Vitamin B1, 4.2 times more Vitamin B2, 1.5 times more Vitamin B3, 5.6 times more Vitamin B5, 32.9 times more Vitamin B6 and 13.2 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.5 times more Vitamin C than Dried Butternuts.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Dried Butternuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Stewed Canned Tomatoes:

• 1 kilogram of Dried Butternuts has 1.6 times more Calcium, 4 times more Copper, 3 times more Iron, 19.8 times more Magnesium, 111.2 times more Manganese, 22.3 times more Phosphorus, 2 times more Potassium, 28.7 times more Selenium and 18.4 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 221 times more Sodium and 27.4 times more Water than Dried Butternuts.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 23.5 times more Energy, 299.9 times more Fat, 50.2 times more Saturated Fat, 2906 times more Omega 3, 455.8 times more Omega 6, 1.9 times more Carbohydrate, 4.7 times more Fiber and 27.4 times more Protein than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein