Comparing Nutrients in 1 pound Dried Butternuts VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Dried Butternuts	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	96% 2776kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	3.86% 1.23g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	18.5% 3.15g	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	244% 317g	130g per day for Men 19-50 years
Sugars	NA	5.76% 4.17g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	56% 21.3g	28.6% 11g	38g per day for Men 19-50 years
Protein	202% 113g	124% 69.5g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Unenriched Bleached 15% Protein White (industrial) Wheat 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	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	34% 5.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	38.7% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	15.7% 0.2mg	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	35% 141μg	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	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	24% 240mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	98% 0.88mg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	112% 2.6mg	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	83% 581mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	232% 127μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	0.41% 15g	1.58% 58.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Butternuts versus 1 lb of Unenriched Bleached 15% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Butternuts vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 1 pound of Dried Butternuts has 2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B5, 12.4 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Dried Butternuts and Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 1 pound of Dried Butternuts has 3.1 times more Calcium, 2.3 times more Copper, 3.2 times more Iron, 6.2 times more Magnesium, 11.5 times more Manganese, 3.5 times more Phosphorus, 3.5 times more Potassium and 2.7 times more Zinc than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 1 lb of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 1.6 times more Selenium than Dried Butternuts.
• 1 pound of Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 1.7 times more Energy, 40.4 times more Fat, 4.8 times more Saturated Fat, 512.8 times more Omega 3, 48.5 times more Omega 6, 2 times more Fiber and 1.6 times more Protein than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 1 lb of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 5.8 times more Carbohydrate than Dried Butternuts.
• 1 pound of Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3