Comparing Nutrients in 1 pound Chicory Greens VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Chicory Greens	24%	10%	66%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Chicory Greens	Dried Butternuts	Recommended Dietary Allowance
Energy	3.6% 104kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	42% 54.7g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	47.7% 18g	56% 21.3g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Chicory Greens	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	144% 1297μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.26mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	125% 499μg	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	121% 109mg	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	68.3% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1125% 1350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Greens	Dried Butternuts	Recommended Dietary Allowance
Calcium	45.4% 454mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	51% 4.1mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	84.6% 1.95mg	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	30.5% 213mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	129% 14mg	11mg per day for Men 19-50 years
Water	11.3% 417g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Chicory Greens VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Chicory Greens 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 Chicory Greens vs Dried Butternuts:

• 1 pound of Chicory Greens has 47.7 times more Vitamin A, 1.8 times more Vitamin B5, 1.7 times more Vitamin B9 and 7.5 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 6.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3 and 5.3 times more Vitamin B6 than Raw Chicory Greens.
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin A
• Both Raw Chicory Greens as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Chicory Greens vs Dried Butternuts:

• 1 pound of Chicory Greens has 1.9 times more Calcium, 45 times more Sodium and 27.5 times more Water than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.5 times more Copper, 4.5 times more Iron, 7.9 times more Magnesium, 15.3 times more Manganese, 9.5 times more Phosphorus, 57.3 times more Selenium and 7.5 times more Zinc than Raw Chicory Greens.
• Both Chicory Greens and Dried Butternuts contain similar levels of Potassium per one pound.
• 1 pound of Chicory Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Butternuts contains 26.6 times more Energy, 189.9 times more Fat, 17.9 times more Saturated Fat, 458.8 times more Omega 3, 301.1 times more Omega 6, 2.6 times more Carbohydrate and 14.6 times more Protein than Raw Chicory Greens.
• Both Chicory Greens and Dried Butternuts offer comparable quantities of Fiber per one pound.
• 1 pound of Chicory Greens provide inadequate amounts of Energy, Omega 3 and Omega 6