Comparing Nutrients in 300 calories Dried Butternuts VS Dried Beechnuts

Weight per 300 calories

• Dried Butternuts: 49g
• Dried Beechnuts: 52g

Both foods have similar energy densities which is very high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dried Butternuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.8% 28g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	56.3% 9.58g	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	13.4% 17.4g	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	6.06% 2.3g	NA	38g per day for Men 19-50 years
Protein	21.8% 12.2g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Dried Beechnuts	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	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	27.4% 0.36mg	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	14.7% 59μg	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	8.97% 8.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Dried Butternuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.6% 26mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	38.8% 0.35mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	30.4% 0.7mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	0.093% 3.44g	3700g per day for Men 19-50 years

Dried Butternuts VS Dried Beechnuts Nutrients Per 300 Kcal

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

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

• 300 kcal of Dried Beechnuts contain 2.7 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 5.1 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Dried Beechnuts provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Dried Butternuts have insufficient amounts of Vitamin B2 and Vitamin C
• Both Dried Butternuts as well as Dried Beechnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Butternuts vs Dried Beechnuts:

• 300 calories of Dried Butternuts have 1.5 times more Iron, more Magnesium, 4.6 times more Manganese, more Phosphorus and 8.2 times more Zinc than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.6 times more Copper and 2.6 times more Potassium than Dried Butternuts.
• 300 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Dried Butternuts as well as Dried Beechnuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Butternuts have 4.8 times more Omega 3, 1.7 times more Omega 6 and 3.8 times more Protein than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 4.7 times more Saturated Fat and 3 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Dried Beechnuts offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein