Comparing Nutrients in 500 calories Golden Delicious Apples VS Dried Butternuts

Weight per 500 calories

• Golden Delicious Apples: 877g
• Dried Butternuts: 81.7g

Dried Butternuts have 10.7 times more energy per unit of mass than Raw Golden Delicious Apples with skin, which is very high in comparison to other foods. Golden Delicious Apples having low energy density.

Discover which food has more nutrients per 500 calories - Golden Delicious Apples or Dried Butternuts?

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Golden Delicious Apples	Dried Butternuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	NA	3.33% 1.07g	32g per day for Men 19-50 years
Omega 3	NA	445% 7.12g	1.6g per day for Men 19-50 years
Omega 6	NA	162% 27.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	7.57% 9.84g	130g per day for Men 19-50 years
Sugars	121% 88g	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	74% 53.5g	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	% 16.4g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	10% 3.84g	38g per day for Men 19-50 years
Protein	4.4% 2.46g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	0.54% 4.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.15% 0.82mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.4% 0.45mg	35% 0.46mg	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	6.58% 26.3μg	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.9% 2.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.5% 1.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Dried Butternuts	Recommended Dietary Allowance
Calcium	5.26% 52.6mg	4.33% 43.3mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	41% 0.37mg	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	14.3% 1.14mg	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 44mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	233% 5.36mg	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	12.5% 87.7mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	25.8% 877mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	1.17% 17.5mg	0.054% 0.82mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	23.2% 2.56mg	11mg per day for Men 19-50 years
Water	20.3% 753g	0.074% 2.73g	3700g per day for Men 19-50 years

Golden Delicious Apples VS Dried Butternuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Golden Delicious Apples or Dried Butternuts?

Lets compare vitamin content per 500 calories of Golden Delicious Apples vs Dried Butternuts:

• 500 calories of Golden Delicious Apples have 1.9 times more Vitamin B2 and 1.3 times more Vitamin B5 than Dried Butternuts.
• While 500 kcal of Dried Butternuts contain 2 times more Vitamin B1 and 2 times more Vitamin B9 than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Dried Butternuts provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Golden Delicious Apples have insufficient amounts of Vitamin B9
• 500 calories of Dried Butternuts have insufficient amounts of Vitamin B2
• Both Raw Golden Delicious Apples with skin as well as Dried Butternuts have insufficient amounts of Vitamin A and Vitamin B3 in 500 calories.

Comparing minerals per 500 calories for Golden Delicious Apples vs Dried Butternuts:

• 500 calories of Golden Delicious Apples have 2.6 times more Potassium and 275.8 times more Water than Dried Butternuts.
• While 500 kcal of Dried Butternuts contain 1.4 times more Copper, 2.9 times more Iron, 4.4 times more Magnesium, 17.5 times more Manganese, 4.2 times more Phosphorus, more Selenium and 7.3 times more Zinc than Raw Golden Delicious Apples with skin.
• 500 calories of Golden Delicious Apples lack sufficient amounts of Selenium and Zinc
• Both Raw Golden Delicious Apples with skin as well as Dried Butternuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Golden Delicious Apples have 12.1 times more Carbohydrate and 5.5 times more Fiber than Dried Butternuts.
• While 500 kcal of Dried Butternuts contain 35.4 times more Fat and 8.3 times more Protein than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Dried Butternuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Golden Delicious Apples provide inadequate amounts of Protein
• 500 calories of Dried Butternuts provide inadequate amounts of Carbohydrate