Comparing Nutrients in 1 pound Dry Carrot VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Dry Carrot	9%	4%	87%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Dry Carrot	Dried Butternuts	Recommended Dietary Allowance
Energy	53.3% 1547kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 361g	42% 54.7g	130g per day for Men 19-50 years
Sugars	243% 176g	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	282% 107g	56% 21.3g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Dry Carrot	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	1725% 15526μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	202% 2.42mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.8mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	363% 4.7mg	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	62.4% 249μg	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	73.6% 66.2mg	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	165% 24.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	408% 490μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Carrot	Dried Butternuts	Recommended Dietary Allowance
Calcium	96% 962mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	186% 1.68mg	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	223% 18mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	127% 535mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	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	224% 1569mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	339% 11521mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	83% 1247mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	64.7% 7.12mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Carrot VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Carrot 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 Dry Carrot vs Dried Butternuts:

• 1 pound of Dry Carrot has 570.5 times more Vitamin A, 1.4 times more Vitamin B1, 2.8 times more Vitamin B2, 6.3 times more Vitamin B3, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 4.6 times more Vitamin C than Dried Butternuts.
• Both Dry Carrot and Dried Butternuts provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin A
• Both Dehydrated Carrot as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Carrot vs Dried Butternuts:

• 1 pound of Dry Carrot has 4 times more Calcium, 6 times more Potassium and 275 times more Sodium than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2 times more Magnesium, 5.9 times more Manganese, 1.3 times more Phosphorus, 2 times more Selenium and 2 times more Zinc than Dehydrated Carrot.
• Both Dry Carrot and Dried Butternuts contain similar levels of Copper and Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Carrot has 6.6 times more Carbohydrate and 5 times more Fiber than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.8 times more Energy, 38.2 times more Fat, 5.1 times more Saturated Fat, 91.8 times more Omega 3, 53.1 times more Omega 6 and 3.1 times more Protein than Dehydrated Carrot.