Comparing Nutrients in 1 pound Dried Butternuts VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Dried Butternuts	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	96% 2776kcal	48% 1388kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	0.11% 0.018g	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	282% 367g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	92% 35g	38g per day for Men 19-50 years
Protein	202% 113g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Dried Agar Seaweed	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	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	274% 13.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	106% 1.37mg	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	658% 2631μg	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	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	24% 240mg	283% 2835mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	307% 2.77mg	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	1213% 97mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	832% 3493mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	848% 19.5mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	150% 5103mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	61% 33.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	0.41% 15g	1.06% 39.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Dried Agar Seaweed per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Butternuts vs Dried Agar Seaweed:

• 1 pound of Dried Butternuts has 38.3 times more Vitamin B1, 5.2 times more Vitamin B3, 1.8 times more Vitamin B6 and more Vitamin C than Dried Agar Seaweed.
• While 1 lb of Dried Agar Seaweed contains 1.5 times more Vitamin B2, 4.8 times more Vitamin B5 and 8.8 times more Vitamin B9 than Dried Butternuts.
• 1 pound of Dried Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Dried Butternuts as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs Dried Agar Seaweed:

• 1 pound of Dried Butternuts has 1.5 times more Manganese, 8.6 times more Phosphorus and 2.3 times more Selenium than Dried Agar Seaweed.
• While 1 lb of Dried Agar Seaweed contains 11.8 times more Calcium, 1.4 times more Copper, 5.3 times more Iron, 3.2 times more Magnesium, 2.7 times more Potassium, 102 times more Sodium and 1.9 times more Zinc than Dried Butternuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 2 times more Energy, 189.9 times more Fat, 21.4 times more Saturated Fat, 8718 times more Omega 3, 8431.8 times more Omega 6 and 4 times more Protein than Dried Agar Seaweed.
• While 1 lb of Dried Agar Seaweed contains 6.7 times more Carbohydrate and 1.6 times more Fiber than Dried Butternuts.
• 1 pound of Dried Agar Seaweed provide inadequate amounts of Omega 3 and Omega 6