Comparing Nutrients in 1 pound Dried Butternuts VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
White Beans	27%	2%	71%

Macro Nutrients

	Dried Butternuts	White Beans	Recommended Dietary Allowance
Energy	96% 2776kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	3.97% 3.86g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	210% 273g	130g per day for Men 19-50 years
Sugars	NA	13.2% 9.57g	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	56% 21.3g	181% 69g	38g per day for Men 19-50 years
Protein	202% 113g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	White Beans	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	111% 1.44mg	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	75% 299μg	440% 1760μg	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	16% 14.5mg	0% 0mg	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	NA	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	White Beans	Recommended Dietary Allowance
Calcium	24% 240mg	109% 1089mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	496% 4.46mg	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	228% 18.2mg	592% 47.4mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	354% 8.15mg	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	289% 2023mg	195% 1365mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	239% 8142mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	0.41% 15g	1.4% 51.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS White Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Butternuts vs White Beans:

• 1 pound of Dried Butternuts has 2.2 times more Vitamin B3, 1.8 times more Vitamin B6 and more Vitamin C than White Beans.
• While 1 lb of Raw White Beans contains 5.9 times more Vitamin B9 than Dried Butternuts.
• Both Dried Butternuts and White Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of White Beans have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Raw White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs White Beans:

• 1 pound of Dried Butternuts has 1.2 times more Magnesium, 3.7 times more Manganese, 1.5 times more Phosphorus and 1.3 times more Selenium than White Beans.
• While 1 lb of Raw White Beans contains 4.5 times more Calcium, 2.2 times more Copper, 2.6 times more Iron and 4.3 times more Potassium than Dried Butternuts.
• Both Dried Butternuts and White Beans contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 1.8 times more Energy, 67 times more Fat, 6 times more Saturated Fat, 52.5 times more Omega 3 and 170.3 times more Omega 6 than White Beans.
• While 1 lb of Raw White Beans contains 5 times more Carbohydrate and 3.2 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and White Beans offer comparable quantities of Protein per one pound.
• 1 pound of White Beans provide inadequate amounts of Omega 6