Comparing Nutrients in 500 calories Dried Butternuts VS Rye Bread

Weight per 500 calories

• Dried Butternuts: 81.7g
• Rye Bread: 193g

Dried Butternuts have 2.4 times more energy per 100g than Rye Bread. It has very high energy density when compared to other foods. Rye Bread having high energy density.

Discover which food has more nutrients per 500 calories - Dried Butternuts or Rye Bread?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Rye Bread	13%	12%	75%

Macro Nutrients

	Dried Butternuts	Rye Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	6.57% 6.37g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	3.78% 1.2g	32g per day for Men 19-50 years
Omega 3	445% 7.12g	7.24% 0.12g	1.6g per day for Men 19-50 years
Omega 6	162% 27.6g	8.4% 1.43g	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	71.7% 93g	130g per day for Men 19-50 years
Sugars	NA	10.3% 7.43g	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	29.5% 11g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Rye Bread	Recommended Dietary Allowance
Vitamin A	0.54% 4.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	11% 0.14mg	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	53% 212μg	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	0.86% 0.77mg	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	4.25% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Rye Bread	Recommended Dietary Allowance
Calcium	4.33% 43.3mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.46% 98μg	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	68.3% 5.46mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	18.4% 77.2mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	69% 1.6mg	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	34.5% 241mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	9.43% 320mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	108% 59.7μg	55μg per day for Men 19-50 years
Sodium	0.054% 0.82mg	77.6% 1164mg	1500mg per day for Men 19-50 years
Zinc	23.2% 2.56mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	1.95% 72g	3700g per day for Men 19-50 years

Dried Butternuts VS Rye Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Butternuts or Rye Bread?

Lets compare vitamin content per 500 calories of Dried Butternuts vs Rye Bread:

• 500 calories of Dried Butternuts have 3.2 times more Vitamin B6 than Rye Bread.
• While 500 kcal of Rye Bread contain 2.7 times more Vitamin B1, 5.3 times more Vitamin B2, 8.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.9 times more Vitamin B9 than Dried Butternuts.
• 500 calories of Dried Butternuts have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Dried Butternuts as well as Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Butternuts vs Rye Bread:

• 500 calories of Dried Butternuts have 2.5 times more Magnesium, 3.4 times more Manganese and 1.5 times more Phosphorus than Rye Bread.
• While 500 kcal of Rye Bread contain 3.3 times more Calcium, 1.7 times more Iron, 4.2 times more Selenium and 1424.8 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Rye Bread contain similar levels of Copper and Zinc per 500 calories.
• 500 calories of Dried Butternuts lack sufficient amounts of Calcium
• 500 calories of Rye Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Butternuts have 7.3 times more Fat, 61.5 times more Omega 3, 19.3 times more Omega 6 and 1.2 times more Protein than Rye Bread.
• While 500 kcal of Rye Bread contain 9.5 times more Carbohydrate and 2.9 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Rye Bread offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 500 calories of Rye Bread provide inadequate amounts of Omega 3 and Omega 6