Comparing Nutrients in 1 kilogram White Potatoes VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	White Potatoes	Dried Butternuts	Recommended Dietary Allowance
Energy	23.8% 690kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	41% 13g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	93% 121g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	4.7% 3.4g	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	% 5.3g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	63% 24g	124% 47g	38g per day for Men 19-50 years
Protein	30% 17g	445% 249g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.6% 10.7mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	431% 5.6mg	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	45% 180μg	165% 660μg	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	101% 91mg	35.6% 32mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Dried Butternuts	Recommended Dietary Allowance
Calcium	9% 90mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	500% 4.5mg	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	65% 5.2mg	503% 40mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	2852% 65.6mg	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	88.6% 620mg	637% 4460mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	22% 816g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Dried Butternuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of White Potatoes vs Dried Butternuts:

• 1 kilogram of White Potatoes has 2.8 times more Vitamin C than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 5.4 times more Vitamin B1, 4.4 times more Vitamin B2, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.7 times more Vitamin B9 than Raw Whole White Potatoes.
• Both White Potatoes and Dried Butternuts provide similar amounts of Vitamin B3 per one kilogram.
• Both Raw Whole White Potatoes as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for White Potatoes vs Dried Butternuts:

• 1 kilogram of White Potatoes has 24.4 times more Water than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 5.9 times more Calcium, 3.9 times more Copper, 7.7 times more Iron, 11.3 times more Magnesium, 45.2 times more Manganese, 7.2 times more Phosphorus, 57.3 times more Selenium and 10.8 times more Zinc than Raw Whole White Potatoes.
• Both White Potatoes and Dried Butternuts contain similar levels of Potassium per one kilogram.
• 1 kilogram of White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Potatoes has 1.3 times more Carbohydrate than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 8.9 times more Energy, 569.8 times more Fat, 50.2 times more Saturated Fat, 871.8 times more Omega 3, 1054 times more Omega 6, 2 times more Fiber and 14.8 times more Protein than Raw Whole White Potatoes.
• 1 kilogram of White Potatoes provide inadequate amounts of Omega 3 and Omega 6