Comparing Nutrients in 1 pound Dried Butternuts VS Cooked Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cooked Glutinous White Rice	9%	2%	89%

Macro Nutrients

	Dried Butternuts	Cooked Glutinous White Rice	Recommended Dietary Allowance
Energy	96% 2776kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	1.76% 0.3g	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	0.31% 0.23g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	202% 113g	16.4% 9.16g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cooked Glutinous White Rice	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	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	8.22% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	9.07% 0.12mg	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	1.13% 4.54μg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	24% 240mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	24.7% 0.22mg	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	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	51.7% 1.2mg	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	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	1.33% 45.4mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	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	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cooked Glutinous White Rice per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Butternuts vs Cooked Glutinous White Rice:

• 1 pound of Dried Butternuts has 19.2 times more Vitamin B1, 11.4 times more Vitamin B2, 3.6 times more Vitamin B3, 2.9 times more Vitamin B5, 21.5 times more Vitamin B6, 66 times more Vitamin B9 and more Vitamin C than Cooked Glutinous White Rice.
• 1 pound of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Dried Butternuts as well as Cooked Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs Cooked Glutinous White Rice:

• 1 pound of Dried Butternuts has 26.5 times more Calcium, 9.2 times more Copper, 28.7 times more Iron, 47.4 times more Magnesium, 25 times more Manganese, 55.8 times more Phosphorus, 42.1 times more Potassium, 3.1 times more Selenium and 7.6 times more Zinc than Cooked Glutinous White Rice.
• While 1 lb of Cooked Glutinous White Rice contains 22.9 times more Water than Dried Butternuts.
• 1 pound of Cooked Glutinous White Rice lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 6.3 times more Energy, 299.9 times more Fat, 33.5 times more Saturated Fat, 2906 times more Omega 3, 511 times more Omega 6, 4.7 times more Fiber and 12.3 times more Protein than Cooked Glutinous White Rice.
• While 1 lb of Cooked Glutinous White Rice contains 1.8 times more Carbohydrate than Dried Butternuts.
• 1 pound of Cooked Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6