Comparing Nutrients in 1 kilogram Dried Butternuts VS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Dried Butternuts	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	211% 6120kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	14.2% 14g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	5449% 87g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	555% 722g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	0.41% 0.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	124% 47g	63% 24g	38g per day for Men 19-50 years
Protein	445% 249g	233% 131g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Enriched Bleached 13% Protein White (industrial) Wheat Flour	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	613% 7.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	342% 4.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	372% 59.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	34.6% 0.45mg	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	425% 1700μg	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	3.33% 0.5mg	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	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	53% 530mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	208% 1.87mg	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	633% 50.6mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	271% 6.24mg	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	170% 1190mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	476% 262μg	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	145% 16mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Enriched Bleached 13% Protein White (industrial) Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Butternuts versus 1 kg of Enriched Bleached 13% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 1 kilogram of Dried Butternuts has 1.6 times more Vitamin B5, 12.4 times more Vitamin B6 and more Vitamin C than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 1.9 times more Vitamin B1, 3 times more Vitamin B2, 5.7 times more Vitamin B3 and 2.6 times more Vitamin B9 than Dried Butternuts.
• 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 1 kilogram of Dried Butternuts has 2.2 times more Calcium, 2.4 times more Copper, 6.8 times more Magnesium, 10.5 times more Manganese, 3.7 times more Phosphorus, 3.3 times more Potassium and 2 times more Zinc than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 1.3 times more Iron and 1.5 times more Selenium than Dried Butternuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 1.7 times more Energy, 41.3 times more Fat, 6.9 times more Saturated Fat, 512.8 times more Omega 3, 50.6 times more Omega 6, 2 times more Fiber and 1.9 times more Protein than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 6 times more Carbohydrate than Dried Butternuts.
• 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3