Comparing Nutrients in 500 calories Dried Butternuts VS Cooked Frozen Asparagus with Salt

Weight per 500 calories

• Dried Butternuts: 81.7g
• Cooked Frozen Asparagus with Salt: 2778g

Dried Butternuts have 34 times more energy per 100g than Cooked Frozen Asparagus with Salt. It has very high energy density when compared to other foods. Boiled Frozen Asparagus, drained with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Dried Butternuts or Cooked Frozen Asparagus with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cooked Frozen Asparagus with Salt	51%	16%	33%

Macro Nutrients

	Dried Butternuts	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	445% 7.12g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	162% 27.6g	28.6% 4.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.57% 9.84g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	12.3% 8.9g	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	10% 3.84g	117% 44.4g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	0.54% 4.9μg	123% 1111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	180% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	87.8% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	42.7% 0.56mg	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	13.5% 54μg	938% 3750μg	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	2.9% 2.6mg	753% 678mg	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	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1852% 2222μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Calcium	4.33% 43.3mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	324% 2.9mg	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	41% 3.3mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	169% 3.9mg	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	52% 364mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	141% 4778mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	197% 108μg	55μg per day for Men 19-50 years
Sodium	0.054% 0.82mg	444% 6667mg	1500mg per day for Men 19-50 years
Zinc	23.2% 2.56mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	70.6% 2614g	3700g per day for Men 19-50 years

Dried Butternuts VS Cooked Frozen Asparagus With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Butternuts or Cooked Frozen Asparagus with Salt?

Lets compare vitamin content per 500 calories of Dried Butternuts vs Cooked Frozen Asparagus with Salt:

• 500 kcal of Boiled Frozen Asparagus, drained with Salt contain 226.7 times more Vitamin A, 5.8 times more Vitamin B1, 23.7 times more Vitamin B2, 33.8 times more Vitamin B3, 8.5 times more Vitamin B5, 69.5 times more Vitamin B9 and 259.3 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Cooked Frozen Asparagus with Salt provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Dried Butternuts as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Butternuts vs Cooked Frozen Asparagus with Salt:

• 500 calories of Dried Butternuts have 1.4 times more Manganese than Cooked Frozen Asparagus with Salt.
• While 500 kcal of Boiled Frozen Asparagus, drained with Salt contain 11.5 times more Calcium, 7.9 times more Copper, 4.7 times more Iron, 1.4 times more Magnesium, 3.7 times more Phosphorus, 13.9 times more Potassium, 7.7 times more Selenium, 8160 times more Sodium, 4.5 times more Zinc and 957.9 times more Water than Dried Butternuts.
• 500 calories of Dried Butternuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Butternuts have 4 times more Fat, 25.6 times more Omega 3 and 5.7 times more Omega 6 than Cooked Frozen Asparagus with Salt.
• While 500 kcal of Boiled Frozen Asparagus, drained with Salt contain 5.4 times more Carbohydrate, 11.6 times more Fiber and 4 times more Protein than Dried Butternuts.
• Both Dried Butternuts and Cooked Frozen Asparagus with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Butternuts provide inadequate amounts of Carbohydrate