Comparing Nutrients in 300 calories Butterbur VS Boiled Butterbur

Weight per 300 calories

• Butterbur: 2143g
• Boiled Butterbur: 3750g

Butterbur has 1.8 times more energy per 100g than Boiled Butterbur. It has very low energy density when compared to other foods. Boiled and Drained Butterbur having very low energy density.

Which food has more nutrients per 300 calories - Butterbur or Boiled Butterbur?

Macros Ratio

	Protein	Fat	Carbs
Butterbur	10%	2%	88%
Boiled Butterbur	9%	2%	89%

Macro Nutrients

	Butterbur	Boiled Butterbur	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.86g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.4g	62.3% 81g	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	NA	38g per day for Men 19-50 years
Protein	15% 8.36g	15.4% 8.63g	56g per day for Men 19-50 years

Vitamins

	Butterbur	Boiled Butterbur	Recommended Dietary Allowance
Vitamin A	7.14% 64.3μg	4.17% 37.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	150% 1.95mg	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	53.6% 214μg	37.5% 150μg	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	750% 675mg	788% 709mg	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

	Butterbur	Boiled Butterbur	Recommended Dietary Allowance
Calcium	221% 2207mg	221% 2213mg	1000mg per day for Men 19-50 years
Copper	245% 2.2mg	246% 2.2mg	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	26.8% 2.14mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	254% 5.85mg	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	36.7% 257mg	37.5% 263mg	700mg per day for Men 19-50 years
Potassium	413% 14036mg	390% 13275mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	61.4% 33.8μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	31% 3.43mg	30.7% 3.38mg	11mg per day for Men 19-50 years
Water	54.7% 2025g	98% 3626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Butterbur vs Boiled Butterbur:

• Raw Butterbur has 1.7 times more Vitamin A and 1.4 times more Vitamin B9 than Boiled and Drained Butterbur.
• Both Raw Butterbur and Boiled and Drained Butterbur have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 300 kcal.
• Both Raw Butterbur as well as Boiled and Drained Butterbur have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Butterbur vs Boiled Butterbur:

• Boiled and Drained Butterbur contains 1.8 times more Iron, 1.8 times more Selenium and 1.8 times more Water than Raw Butterbur.
• Both Raw Butterbur and Boiled and Drained Butterbur have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Butterbur and Boiled and Drained Butterbur have similar amounts of macro-nutrients per 300 kcal
• Both Raw Butterbur and Boiled and Drained Butterbur have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Butterbur as well as Boiled and Drained Butterbur have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.