Comparing Nutrients in 1 kilogram Sisymbrium Seeds VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Sisymbrium Seeds	Dried Butternuts	Recommended Dietary Allowance
Energy	110% 3180kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	28% 9g	41% 13g	32g per day for Men 19-50 years
Omega 3	907% 14.5g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	33.6% 5.7g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	448% 583g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	124% 47g	38g per day for Men 19-50 years
Protein	217% 121g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	325% 4.23mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1052% 168mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	199% 9.97mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	598% 7.8mg	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	238% 950μg	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	341% 307mg	35.6% 32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sisymbrium Seeds	Dried Butternuts	Recommended Dietary Allowance
Calcium	1633% 16330mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	13.8% 1.1mg	503% 40mg	8mg per day for Men 19-50 years
Magnesium	748% 3140mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	657% 15mg	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	8.57% 60mg	637% 4460mg	700mg per day for Men 19-50 years
Potassium	626% 21300mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	NA	313% 172μg	55μg per day for Men 19-50 years
Sodium	61.3% 920mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	1.65% 61g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Sisymbrium Seeds VS Dried Butternuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Sisymbrium Seeds 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 Sisymbrium Seeds vs Dried Butternuts:

• 1 kilogram of Sisymbrium Seeds has 2.9 times more Vitamin B2, 16.1 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 9.6 times more Vitamin C than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 2 times more Vitamin B1 than Whole Dried Sisymbrium Seeds.
• Both Whole Dried Sisymbrium Seeds as well as Dried Butternuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Sisymbrium Seeds vs Dried Butternuts:

• 1 kilogram of Sisymbrium Seeds has 30.8 times more Calcium, 1.3 times more Magnesium, 5.1 times more Potassium and 92 times more Sodium than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 4.1 times more Copper, 36.5 times more Iron, 4.3 times more Manganese, 74.3 times more Phosphorus and 10.4 times more Zinc than Whole Dried Sisymbrium Seeds.
• 1 kilogram of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sisymbrium Seeds has 4.8 times more Carbohydrate than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.9 times more Energy, 12.4 times more Fat, 1.4 times more Saturated Fat, 6 times more Omega 3, 59 times more Omega 6 and 2.1 times more Protein than Whole Dried Sisymbrium Seeds.