Comparing Nutrients in 1 pound Frozen Blackberries VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Frozen Blackberries	Dried Butternuts	Recommended Dietary Allowance
Energy	10% 290kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	42% 54.7g	130g per day for Men 19-50 years
Sugars	66.8% 48.4g	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	59.7% 22.7g	56% 21.3g	38g per day for Men 19-50 years
Protein	9.56% 5.35g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.47mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	195% 2.54mg	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	38.6% 154μg	75% 299μg	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	15.6% 14mg	16% 14.5mg	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	35.4% 5.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Dried Butternuts	Recommended Dietary Allowance
Calcium	13% 132mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	227% 2.04mg	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	45.4% 3.63mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	1294% 29.8mg	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	19.4% 136mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	129% 14mg	11mg per day for Men 19-50 years
Water	10% 373g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Blackberries versus 1 lb of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Blackberries vs Dried Butternuts:

• 1 lb of Dried Butternuts contains 13.2 times more Vitamin B1, 3.2 times more Vitamin B2, 4.2 times more Vitamin B5, 9.2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Frozen Blackberries.
• Both Frozen Blackberries and Dried Butternuts provide similar amounts of Vitamin B3 and Vitamin C per one pound.
• Both Frozen Blackberries as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Blackberries vs Dried Butternuts:

• 1 pound of Frozen Blackberries has 24.6 times more Water than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.8 times more Calcium, 3.8 times more Copper, 5 times more Iron, 10.8 times more Magnesium, 5.4 times more Manganese, 14.9 times more Phosphorus, 3 times more Potassium, 43 times more Selenium and 12.5 times more Zinc than Frozen Blackberries.
• 1 pound of Frozen Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Blackberries has 1.3 times more Carbohydrate than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 9.6 times more Energy, 132.5 times more Fat, 87.1 times more Saturated Fat, 106.3 times more Omega 3, 206.9 times more Omega 6 and 21.1 times more Protein than Frozen Blackberries.
• Both Frozen Blackberries and Dried Butternuts offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Blackberries provide inadequate amounts of Omega 6