Comparing Nutrients in 1 pound 51% whole wheat Pasta VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	51% whole wheat Pasta	Dried Butternuts	Recommended Dietary Allowance
Energy	56.6% 1642kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	4.98% 1.6g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	23% 3.92g	900% 153g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	42% 54.7g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	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	1.25% 0.91g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 2.72g	NA	g per day for Men 19-50 years
Fiber	121% 46g	56% 21.3g	38g per day for Men 19-50 years
Protein	109% 61.3g	202% 113g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	NA	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.7mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.3% 0.88mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	195% 2.54mg	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	67% 268μg	75% 299μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	16% 14.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.14% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Dried Butternuts	Recommended Dietary Allowance
Calcium	12.2% 122mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	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	189% 15mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	442% 10mg	1294% 29.8mg	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	186% 1302mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of 51% whole wheat Pasta 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 51% whole wheat Pasta vs Dried Butternuts:

• 1 pound of 51% whole wheat Pasta has 1.3 times more Vitamin B2, 7.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2 times more Vitamin B6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Dried Butternuts provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.

Comparing minerals per 1 pound for 51% whole wheat Pasta vs Dried Butternuts:

• 1 pound of 51% whole wheat Pasta has 4 times more Selenium than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2 times more Calcium, 2.3 times more Magnesium, 2.9 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Dried Butternuts contain similar levels of Copper, Iron and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of 51% whole wheat Pasta has 6.1 times more Carbohydrate and 2.1 times more Fiber than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.7 times more Energy, 21.3 times more Fat, 3.7 times more Saturated Fat, 140.6 times more Omega 3, 39 times more Omega 6 and 1.8 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .