Comparing Nutrients in 1 kilogram Dried Butternuts VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Dried Butternuts	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	211% 6120kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	5449% 87g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	587% 763g	130g per day for Men 19-50 years
Sugars	NA	3.72% 2.7g	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	71% 27g	38g per day for Men 19-50 years
Protein	445% 249g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Wheat flour, white, all-purpose, enriched, bleached	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	654% 7.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	380% 4.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	369% 59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	87.6% 4.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	34% 0.44mg	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	458% 1830μg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	53% 530mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	160% 1.44mg	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	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	297% 6.82mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	836% 376μg	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	154% 1080mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	616% 339μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	3.22% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Wheat flour, white, all-purpose, enriched, bleached per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Butternuts versus 1 kg of Wheat flour, white, all-purpose, enriched, bleached to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Wheat flour, white, all-purpose, enriched, bleached:

• 1 kilogram of Dried Butternuts has 1.4 times more Vitamin B5, 12.7 times more Vitamin B6 and more Vitamin C than Wheat flour, white, all-purpose, enriched, bleached.
• While 1 kg of Wheat flour, white, all-purpose, enriched, bleached contains 2 times more Vitamin B1, 3.3 times more Vitamin B2, 5.6 times more Vitamin B3 and 2.8 times more Vitamin B9 than Dried Butternuts.
• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Wheat flour, white, all-purpose, enriched, bleached:

• 1 kilogram of Dried Butternuts has 3.5 times more Calcium, 3.1 times more Copper, 10.8 times more Magnesium, 9.6 times more Manganese, 4.1 times more Phosphorus, 3.9 times more Potassium and 4.5 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• While 1 kg of Wheat flour, white, all-purpose, enriched, bleached contains 2 times more Selenium than Dried Butternuts.
• Both Dried Butternuts and Wheat flour, white, all-purpose, enriched, bleached contain similar levels of Iron per one kilogram.
• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 1.7 times more Energy, 58.1 times more Fat, 8.4 times more Saturated Fat, 396.3 times more Omega 3, 86.3 times more Omega 6, 1.7 times more Fiber and 2.4 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
• While 1 kg of Wheat flour, white, all-purpose, enriched, bleached contains 6.3 times more Carbohydrate than Dried Butternuts.
• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3