Comparing Nutrients in 300 calories Dried Butternuts VS Whole Yellow Corn Flour

Weight per 300 calories

• Dried Butternuts: 49g
• Whole Yellow Corn Flour: 83g

Dried Butternuts have 1.7 times more energy per 100g than Whole Yellow Corn Flour. It has very high energy density when compared to other foods. Whole-grain Yellow Corn Flour having high energy density.

Discover which food has more nutrients per 300 calories - Dried Butternuts or Whole Yellow Corn Flour?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Dried Butternuts	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.8% 28g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	8.34% 1.4g	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% 64g	130g per day for Men 19-50 years
Sugars	NA	0.73% 0.53g	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	16% 6.07g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	0.33% 2.94μg	1% 9.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	9.87% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	23.7% 0.31mg	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	5.2% 20.8μg	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	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	2.6% 26mg	0.58% 5.8mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	21.2% 0.19mg	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	24.7% 1.98mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	18.4% 77.3mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	16.6% 0.38mg	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	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.43μg	23.3% 12.8μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	0.28% 4.16mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	0.25% 9.07g	3700g per day for Men 19-50 years

Dried Butternuts VS Whole Yellow Corn Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Butternuts or Whole Yellow Corn Flour?

Lets compare vitamin content per 300 calories of Dried Butternuts vs Whole Yellow Corn Flour:

• 300 calories of Dried Butternuts have 1.6 times more Vitamin B9 than Whole Yellow Corn Flour.
• While 300 kcal of Whole-grain Yellow Corn Flour contain 3.1 times more Vitamin B3 and 1.8 times more Vitamin B5 than Dried Butternuts.
• Both Dried Butternuts and Whole Yellow Corn Flour provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Dried Butternuts have insufficient amounts of Vitamin B3
• 300 calories of Whole Yellow Corn Flour have insufficient amounts of Vitamin B9
• Both Dried Butternuts as well as Whole-grain Yellow Corn Flour 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 Whole Yellow Corn Flour:

• 300 calories of Dried Butternuts have 1.5 times more Magnesium and 8.4 times more Manganese than Whole Yellow Corn Flour.
• While 300 kcal of Whole-grain Yellow Corn Flour contain 1.3 times more Potassium and 1.5 times more Selenium than Dried Butternuts.
• Both Dried Butternuts and Whole Yellow Corn Flour contain similar levels of Copper, Iron, Phosphorus and Zinc per 300 calories.
• Both Dried Butternuts as well as Whole-grain Yellow Corn Flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Butternuts have 8.7 times more Fat, 97 times more Omega 3, 11.7 times more Omega 6 and 2.1 times more Protein than Whole Yellow Corn Flour.
• While 300 kcal of Whole-grain Yellow Corn Flour contain 10.8 times more Carbohydrate and 2.6 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Whole Yellow Corn Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 300 calories of Whole Yellow Corn Flour provide inadequate amounts of Omega 3