Comparing Nutrients in 300 calories Dried Butternuts VS Instant Coffee

Weight per 300 calories

• Dried Butternuts: 49g
• Instant Coffee: 85g

Dried Butternuts have 1.7 times more energy per 100g than Instant Coffee. It has very high energy density when compared to other foods. Regular Instant Coffee Powder having high energy density.

Discover which food has more nutrients per 300 calories - Dried Butternuts or Instant Coffee?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Instant Coffee	14%	1%	85%

Macro Nutrients

	Dried Butternuts	Instant Coffee	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.8% 28g	0.44% 0.42g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.54% 5.9g	49.3% 64g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	6.06% 2.3g	0% 0g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Instant Coffee	Recommended Dietary Allowance
Vitamin A	0.33% 2.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	0.57% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	4.84% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	1.65% 0.082mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	1.9% 0.025mg	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	8.1% 32.4μg	0% 0μg	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	1.74% 1.57mg	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.35% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Instant Coffee	Recommended Dietary Allowance
Calcium	2.6% 26mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	13% 0.12mg	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	24.6% 1.97mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	63.3% 1.45mg	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	31.2% 219mg	36.8% 258mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	88.4% 3004mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.43μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	2.1% 31.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	0.071% 2.63g	3700g per day for Men 19-50 years

Dried Butternuts VS Instant Coffee Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Butternuts or Instant Coffee?

Lets compare vitamin content per 300 calories of Dried Butternuts vs Instant Coffee:

• 300 calories of Dried Butternuts have 27.6 times more Vitamin B1, 3.8 times more Vitamin B5, 11.1 times more Vitamin B6 and more Vitamin B9 than Instant Coffee.
• While 300 kcal of Regular Instant Coffee Powder contain 46.7 times more Vitamin B3 than Dried Butternuts.
• 300 calories of Dried Butternuts have insufficient amounts of Vitamin B3
• 300 calories of Instant Coffee have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dried Butternuts as well as Regular Instant Coffee Powder have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Butternuts vs Instant Coffee:

• 300 calories of Dried Butternuts have 1.9 times more Copper, 2.2 times more Manganese and 5.2 times more Zinc than Instant Coffee.
• While 300 kcal of Regular Instant Coffee Powder contain 4.6 times more Calcium, 1.9 times more Iron, 2.4 times more Magnesium, 14.6 times more Potassium and 1.3 times more Selenium than Dried Butternuts.
• Both Dried Butternuts and Instant Coffee contain similar levels of Phosphorus per 300 calories.
• 300 calories of Dried Butternuts lack sufficient amounts of Calcium
• 300 calories of Instant Coffee lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Butternuts have 65.7 times more Fat, 335.2 times more Omega 3, 108.1 times more Omega 6 and more Fiber than Instant Coffee.
• While 300 kcal of Regular Instant Coffee Powder contain 10.8 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Instant Coffee offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 300 calories of Instant Coffee provide inadequate amounts of Omega 3, Omega 6 and Fiber