Comparing Nutrients in 1 pound Sisymbrium Seeds VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Sisymbrium Seeds	Dried Butternuts	Recommended Dietary Allowance
Energy	49.7% 1442kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	411% 6.6g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	203% 264g	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	NA	56% 21.3g	38g per day for Men 19-50 years
Protein	98% 55g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.9mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	477% 76.3mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.52mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.53mg	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	108% 431μg	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	155% 139mg	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	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

	Sisymbrium Seeds	Dried Butternuts	Recommended Dietary Allowance
Calcium	741% 7407mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	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	6.24% 0.5mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	339% 1424mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	298% 6.86mg	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	3.9% 27.2mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	284% 9662mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78μg	55μg per day for Men 19-50 years
Sodium	28% 417mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Sisymbrium Seeds VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Sisymbrium Seeds 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 Sisymbrium Seeds vs Dried Butternuts:

• 1 pound of Sisymbrium Seeds has 2.9 times more Vitamin B2, 16.1 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 9.6 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2 times more Vitamin B1 than Whole Dried Sisymbrium Seeds.
• Both Whole Dried Sisymbrium Seeds as well as Dried Butternuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Sisymbrium Seeds vs Dried Butternuts:

• 1 pound of Sisymbrium Seeds has 30.8 times more Calcium, 1.3 times more Magnesium, 5.1 times more Potassium and 92 times more Sodium than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 4.1 times more Copper, 36.5 times more Iron, 4.3 times more Manganese, 74.3 times more Phosphorus and 10.4 times more Zinc than Whole Dried Sisymbrium Seeds.
• 1 pound of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sisymbrium Seeds has 4.8 times more Carbohydrate than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.9 times more Energy, 12.4 times more Fat, 1.4 times more Saturated Fat, 6 times more Omega 3, 59 times more Omega 6 and 2.1 times more Protein than Whole Dried Sisymbrium Seeds.