Comparing Nutrients in 1 pound Dried Butternuts VS Rolls, hamburger or hotdog, mixed-grain

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%

Macro Nutrients

	Dried Butternuts	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Energy	96% 2776kcal	41% 1193kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	28% 27.2g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	29% 4.93g	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	156% 202g	130g per day for Men 19-50 years
Sugars	NA	39% 28.3g	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	45.4% 17.2g	38g per day for Men 19-50 years
Protein	202% 113g	77.8% 43.5g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Rolls, hamburger or hotdog, mixed-grain	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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	44.6% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	32% 0.42mg	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	126% 503μg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Calcium	24% 240mg	43% 431mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	109% 0.98mg	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	224% 18mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	200% 4.6mg	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	79% 553mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	21.3% 726mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	262% 144μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	138% 2077mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.41% 15g	4.66% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Rolls, hamburger or hotdog, mixed-grain per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Butternuts versus 1 lb of Rolls, hamburger or hotdog, mixed-grain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Butternuts vs Rolls, hamburger or hotdog, mixed-grain:

• 1 pound of Dried Butternuts has 1.3 times more Vitamin B5, 6.1 times more Vitamin B6 and more Vitamin C than Rolls, hamburger or hotdog, mixed-grain.
• While 1 lb of Rolls, hamburger or hotdog, mixed-grain contains 2.1 times more Vitamin B2, 4.3 times more Vitamin B3 and 1.7 times more Vitamin B9 than Dried Butternuts.
• Both Dried Butternuts and Rolls, hamburger or hotdog, mixed-grain provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs Rolls, hamburger or hotdog, mixed-grain:

• 1 pound of Dried Butternuts has 2.1 times more Copper, 5.4 times more Magnesium, 6.5 times more Manganese, 3.7 times more Phosphorus, 2.6 times more Potassium and 3 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.
• While 1 lb of Rolls, hamburger or hotdog, mixed-grain contains 1.8 times more Calcium, 1.8 times more Selenium and 458 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Rolls, hamburger or hotdog, mixed-grain contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 2.3 times more Energy, 9.5 times more Fat, 132.1 times more Omega 3, 31 times more Omega 6, 1.2 times more Fiber and 2.6 times more Protein than Rolls, hamburger or hotdog, mixed-grain.
• While 1 lb of Rolls, hamburger or hotdog, mixed-grain contains 3.7 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Rolls, hamburger or hotdog, mixed-grain offer comparable quantities of Saturated Fat per one pound.