Comparing Nutrients in 1 pound Dried Butternuts VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Oat Flour	15%	20%	65%

Macro Nutrients

	Dried Butternuts	Oat Flour	Recommended Dietary Allowance
Energy	96% 2776kcal	63% 1833kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	42.6% 41.4g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	85% 14.4g	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	229% 298g	130g per day for Men 19-50 years
Sugars	NA	5% 3.63g	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	0% 0g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	56% 21.3g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	202% 113g	119% 66.5g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Oat Flour	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	262% 3.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	43.6% 0.57mg	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	36.3% 145μg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Oat Flour	Recommended Dietary Allowance
Calcium	24% 240mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	220% 2mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	793% 18.2mg	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	293% 2050mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.41% 15g	1.05% 38.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Oat Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Butternuts vs Oat Flour:

• 1 pound of Dried Butternuts has 3.1 times more Vitamin B5, 4.5 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Oat Flour.
• While 1 lb of Partially Debranned Oat Flour contains 1.8 times more Vitamin B1 and 1.4 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts and Oat Flour provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Oat Flour have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs Oat Flour:

• 1 pound of Dried Butternuts has 1.6 times more Magnesium and 1.6 times more Manganese than Oat Flour.
• While 1 lb of Partially Debranned Oat Flour contains 2 times more Selenium than Dried Butternuts.
• Both Dried Butternuts and Oat Flour contain similar levels of Calcium, Copper, Iron, Phosphorus, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 1.5 times more Energy, 6.2 times more Fat, 60.1 times more Omega 3, 10.6 times more Omega 6 and 1.7 times more Protein than Oat Flour.
• While 1 lb of Partially Debranned Oat Flour contains 5.5 times more Carbohydrate and 1.4 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Oat Flour offer comparable quantities of Saturated Fat per one pound.