Comparing Nutrients in 1 pound Soybeans VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Soybeans	Dried Butternuts	Recommended Dietary Allowance
Energy	69.8% 2023kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	377% 6.03g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	265% 45g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	42% 54.7g	130g per day for Men 19-50 years
Sugars	46% 33.2g	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	111% 42g	56% 21.3g	38g per day for Men 19-50 years
Protein	296% 166g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	330% 3.96mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	304% 3.95mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.36mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	425% 1701μg	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	30.2% 27.2mg	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	25.7% 3.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Dried Butternuts	Recommended Dietary Allowance
Calcium	126% 1256mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	836% 7.52mg	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	890% 71.2mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	496% 11.4mg	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	456% 3193mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	240% 8151mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	147% 80.7μg	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	202% 22mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.05% 38.7g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Dried Butternuts per 1 lb

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

• 1 pound of Soybeans has 2.3 times more Vitamin B1, 5.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 5.7 times more Vitamin B9 and 1.9 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.5 times more Vitamin B6 than Raw Soybeans.
• Both Raw Soybeans 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 Soybeans vs Dried Butternuts:

• 1 pound of Soybeans has 5.2 times more Calcium, 3.7 times more Copper, 3.9 times more Iron, 1.6 times more Phosphorus, 4.3 times more Potassium and 1.6 times more Zinc than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2.6 times more Manganese than Raw Soybeans.
• Both Soybeans and Dried Butternuts contain similar levels of Magnesium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soybeans has 2.2 times more Saturated Fat, 2.5 times more Carbohydrate, 2 times more Fiber and 1.5 times more Protein than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.4 times more Energy, 2.9 times more Fat, 6.6 times more Omega 3 and 3.4 times more Omega 6 than Raw Soybeans.