Comparing Nutrients in 1 pound Dried Butternuts VS Canned Boston Brown Bread

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Canned Boston Brown Bread	10%	7%	83%

Macro Nutrients

	Dried Butternuts	Canned Boston Brown Bread	Recommended Dietary Allowance
Energy	96% 2776kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	151% 196g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	56% 21.3g	38g per day for Men 19-50 years
Protein	202% 113g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Canned Boston Brown Bread	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	51.3% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	28.6% 0.37mg	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	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Canned Boston Brown Bread	Recommended Dietary Allowance
Calcium	24% 240mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	40.3% 0.36mg	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	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	201% 4.63mg	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	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	181% 99μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	191% 2862mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	0.41% 15g	5.8% 214g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Canned Boston Brown Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Butternuts vs Canned Boston Brown Bread:

• 1 pound of Dried Butternuts has 27.4 times more Vitamin B1, 1.3 times more Vitamin B2, 6.8 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin C than Canned Boston Brown Bread.
• While 1 lb of Canned Boston Brown Bread contains 4.2 times more Vitamin A than Dried Butternuts.
• Both Dried Butternuts and Canned Boston Brown Bread provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin A
• 1 pound of Canned Boston Brown Bread have insufficient amounts of Vitamin B1 and Vitamin C
• Both Dried Butternuts as well as Canned Boston Brown Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs Canned Boston Brown Bread:

• 1 pound of Dried Butternuts has 5.6 times more Copper, 1.9 times more Iron, 3.8 times more Magnesium, 6.4 times more Manganese, 4 times more Phosphorus, 1.3 times more Potassium and 6.3 times more Zinc than Canned Boston Brown Bread.
• While 1 lb of Canned Boston Brown Bread contains 1.3 times more Calcium, 1.3 times more Selenium and 631 times more Sodium than Dried Butternuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 3.1 times more Energy, 38 times more Fat, 4.6 times more Saturated Fat, 167.7 times more Omega 3, 66 times more Omega 6 and 4.8 times more Protein than Canned Boston Brown Bread.
• While 1 lb of Canned Boston Brown Bread contains 3.6 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Canned Boston Brown Bread offer comparable quantities of Fiber per one pound.