Comparing Nutrients in 1 pound Dried Butternuts VS White Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Dried Butternuts	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	96% 2776kcal	32.4% 939kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	14% 2.4g	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	155% 201g	130g per day for Men 19-50 years
Sugars	NA	29.8% 21.6g	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	116% 44g	38g per day for Men 19-50 years
Protein	202% 113g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	White Reduced-calorie Bread	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	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	14.7% 0.19mg	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	108% 431μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	53% 1.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	2.5% 2.27mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	24% 240mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	166% 1.5mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	77% 1.77mg	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	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	179% 98μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	145% 2173mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	55.3% 6.08mg	11mg per day for Men 19-50 years
Water	0.41% 15g	5.26% 195g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS White Reduced-calorie Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Butternuts vs White Reduced-calorie Bread:

• 1 pound of Dried Butternuts has 1.4 times more Vitamin B5, 13.3 times more Vitamin B6 and 6.4 times more Vitamin C than White Reduced-calorie Bread.
• While 1 lb of White Reduced-calorie Bread contains 2 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin B12 than Dried Butternuts.
• Both Dried Butternuts and White Reduced-calorie Bread provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin B12
• 1 pound of White Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs White Reduced-calorie Bread:

• 1 pound of Dried Butternuts has 1.4 times more Copper, 1.3 times more Iron, 10.3 times more Magnesium, 16.8 times more Manganese, 3.7 times more Phosphorus, 5.5 times more Potassium and 2.3 times more Zinc than White Reduced-calorie Bread.
• While 1 lb of White Reduced-calorie Bread contains 1.8 times more Calcium, 1.3 times more Selenium and 479 times more Sodium than Dried Butternuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 3 times more Energy, 22.8 times more Fat, 2.4 times more Saturated Fat, 311.4 times more Omega 3, 63.5 times more Omega 6 and 2.9 times more Protein than White Reduced-calorie Bread.
• While 1 lb of White Reduced-calorie Bread contains 3.7 times more Carbohydrate and 2.1 times more Fiber than Dried Butternuts.
• 1 pound of White Reduced-calorie Bread provide inadequate amounts of Omega 3