Comparing Nutrients in 300 calories Dried Butternuts VS Raspberries

Weight per 300 calories

• Dried Butternuts: 49g
• Raspberries: 577g

Dried Butternuts have 11.8 times more energy per 100g than Raspberries. It has very high energy density when compared to other foods. Raw Raspberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Raspberries	8%	10%	82%

Macro Nutrients

	Dried Butternuts	Raspberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.8% 28g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	8.45% 1.44g	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	53% 69g	130g per day for Men 19-50 years
Sugars	NA	35% 25.5g	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	18.7% 13.6g	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	% 10.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.15g	g per day for Men 19-50 years
Fiber	6.06% 2.3g	99% 37.5g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	12.4% 6.92g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Raspberries	Recommended Dietary Allowance
Vitamin A	0.33% 2.94μg	1.3% 11.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	66% 19.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.1% 32.4μg	30.3% 121μg	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	168% 151mg	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	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Raspberries	Recommended Dietary Allowance
Calcium	2.6% 26mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	57.7% 0.52mg	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	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	168% 3.87mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.43μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	0.38% 5.77mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	13.4% 495g	3700g per day for Men 19-50 years

Dried Butternuts VS Raspberries Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Raspberries contain 3 times more Vitamin B2, 6.7 times more Vitamin B3, 6.1 times more Vitamin B5, 3.7 times more Vitamin B9 and 96.4 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Raspberries provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Dried Butternuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Dried Butternuts as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Butternuts vs Raspberries:

• 300 calories of Dried Butternuts have 1.3 times more Phosphorus and 7.3 times more Selenium than Raspberries.
• While 300 kcal of Raw Raspberries contain 5.6 times more Calcium, 2.4 times more Copper, 2 times more Iron, 4.2 times more Potassium, 1.6 times more Zinc and 302.2 times more Water than Dried Butternuts.
• Both Dried Butternuts and Raspberries contain similar levels of Magnesium and Manganese per 300 calories.
• 300 calories of Dried Butternuts lack sufficient amounts of Calcium
• 300 calories of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Butternuts have 7.4 times more Fat, 5.9 times more Omega 3, 11.5 times more Omega 6 and 1.8 times more Protein than Raspberries.
• While 300 kcal of Raw Raspberries contain 11.7 times more Carbohydrate and 16.3 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Raspberries offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate