Comparing Nutrients in 1 pound Dried Butternuts VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Dried Butternuts	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	96% 2776kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	6.1% 1.04g	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	27.2% 35.4g	130g per day for Men 19-50 years
Sugars	NA	48% 35g	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	1.2% 0.45g	38g per day for Men 19-50 years
Protein	202% 113g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Canned Blackberry Juice	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	145% 1.74mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	12.6% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	7.33% 0.095mg	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	11.3% 45.4μg	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	57% 51.3mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.5% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	24% 240mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	57.5% 0.52mg	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	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	NA	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	2.47% 1.36μg	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	129% 14mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.41% 15g	11% 412g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Canned Blackberry Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Butternuts vs Canned Blackberry Juice:

• 1 pound of Dried Butternuts has 31.9 times more Vitamin B1, 8.2 times more Vitamin B2, 2.3 times more Vitamin B3, 26.7 times more Vitamin B6 and 6.6 times more Vitamin B9 than Canned Blackberry Juice.
• While 1 lb of Canned Blackberry Juice contains 3.5 times more Vitamin C than Dried Butternuts.
• 1 pound of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Dried Butternuts as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs Canned Blackberry Juice:

• 1 pound of Dried Butternuts has 4.4 times more Calcium, 3.9 times more Copper, 8.4 times more Iron, 11.3 times more Magnesium, 37.2 times more Phosphorus, 3.1 times more Potassium, 57.3 times more Selenium and 7.6 times more Zinc than Canned Blackberry Juice.
• While 1 lb of Canned Blackberry Juice contains 27.2 times more Water than Dried Butternuts.
• 1 pound of Canned Blackberry Juice lack sufficient amounts of Calcium, Phosphorus and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 16.1 times more Energy, 95 times more Fat, 72.6 times more Saturated Fat, 75.8 times more Omega 3, 147.3 times more Omega 6, 1.5 times more Carbohydrate, 47 times more Fiber and 83 times more Protein than Canned Blackberry Juice.
• 1 pound of Canned Blackberry Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein