Comparing Nutrients in 1 pound Oats VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Oats	Dried Butternuts	Recommended Dietary Allowance
Energy	61% 1764kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	42% 54.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	127% 48g	56% 21.3g	38g per day for Men 19-50 years
Protein	137% 76.6g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Oats	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.46mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	195% 2.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	75% 299μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Dried Butternuts	Recommended Dietary Allowance
Calcium	24.5% 245mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	227% 2.04mg	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	268% 21.4mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	191% 803mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	1294% 29.8mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	339% 2372mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	129% 14mg	11mg per day for Men 19-50 years
Water	1% 37.3g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Dried Butternuts per 1 lb

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

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

• 1 pound of Oats has 2 times more Vitamin B1 and 2.1 times more Vitamin B5 than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 4.7 times more Vitamin B6 and more Vitamin C than Oats.
• Both Oats and Dried Butternuts provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Oats have insufficient amounts of Vitamin C
• Both Oats as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oats vs Dried Butternuts:

• 1 pound of Oats has 1.4 times more Copper, 1.5 times more Selenium and 1.3 times more Zinc than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.3 times more Magnesium and 1.3 times more Manganese than Oats.
• Both Oats and Dried Butternuts contain similar levels of Calcium, Iron, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oats has 5.5 times more Carbohydrate and 2.3 times more Fiber than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.6 times more Energy, 8.3 times more Fat, 78.5 times more Omega 3, 13.9 times more Omega 6 and 1.5 times more Protein than Oats.
• Both Oats and Dried Butternuts offer comparable quantities of Saturated Fat per one pound.