Comparing Nutrients in 1 pound Dried Butternuts VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Dried Butternuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	96% 2776kcal	10% 295kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	1.4% 0.24g	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	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	52.5% 20g	38g per day for Men 19-50 years
Protein	202% 113g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	108% 971μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	26% 0.34mg	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	21.5% 86μg	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	16% 14.5mg	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	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	24% 240mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	42% 0.38mg	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	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	74.7% 1.7mg	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% 231mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.41% 15g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cooked Frozen Mixed Vegetables per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Butternuts vs Cooked Frozen Mixed Vegetables:

• 1 pound of Dried Butternuts has 5.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.2 times more Vitamin B3, 4.2 times more Vitamin B5, 7.6 times more Vitamin B6 and 3.5 times more Vitamin B9 than Cooked Frozen Mixed Vegetables.
• While 1 lb of Boiled and Drained Frozen Mixed Vegetables contains 35.7 times more Vitamin A than Dried Butternuts.
• Both Dried Butternuts and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin C per one pound.
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin A
• Both Dried Butternuts as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs Cooked Frozen Mixed Vegetables:

• 1 pound of Dried Butternuts has 2.1 times more Calcium, 5.4 times more Copper, 4.9 times more Iron, 10.8 times more Magnesium, 17.3 times more Manganese, 8.7 times more Phosphorus, 2.5 times more Potassium, 57.3 times more Selenium and 6.4 times more Zinc than Cooked Frozen Mixed Vegetables.
• While 1 lb of Boiled and Drained Frozen Mixed Vegetables contains 35 times more Sodium and 24.9 times more Water than Dried Butternuts.
• 1 pound of Cooked Frozen Mixed Vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 9.4 times more Energy, 379.9 times more Fat, 42.1 times more Saturated Fat, 458.8 times more Omega 3, 636.4 times more Omega 6 and 8.7 times more Protein than Cooked Frozen Mixed Vegetables.
• Both Dried Butternuts and Cooked Frozen Mixed Vegetables offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Cooked Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6