Comparing Nutrients in 500 calories Dried Butternuts VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Weight per 500 calories

• Dried Butternuts: 81.7g
• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: 148g

Dried Butternuts have 1.8 times more energy per 100g than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size having high energy density.

Discover which food has more nutrients per 500 calories - Dried Butternuts or Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Dried Butternuts	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	2% 0.63g	32g per day for Men 19-50 years
Omega 3	445% 7.12g	4.98% 0.08g	1.6g per day for Men 19-50 years
Omega 6	162% 27.6g	10% 1.7g	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	92% 119g	130g per day for Men 19-50 years
Sugars	NA	1.53% 1.1g	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	57% 21.7g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	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	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	48% 7.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	9.08% 0.12mg	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	11% 44.2μg	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% 0mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.46% 2.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	4.33% 43.3mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	0% 0mg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	61% 257mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	NA	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.054% 0.82mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23.2% 2.56mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	0.13% 4.63g	3700g per day for Men 19-50 years

Dried Butternuts VS Cereals Ready-to-eat, POST, Shredded Wheat N' Bran, Spoon-size Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Butternuts or Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size?

Lets compare vitamin content per 500 calories of Dried Butternuts vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 500 calories of Dried Butternuts have 3.9 times more Vitamin B6 and 1.2 times more Vitamin B9 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 9 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Dried Butternuts have insufficient amounts of Vitamin B3
• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin B6
• Both Dried Butternuts as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Butternuts vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 500 calories of Dried Butternuts have more Copper than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 1.7 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain similar levels of Selenium per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper
• Both Dried Butternuts as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Butternuts have 15.3 times more Fat, 89.4 times more Omega 3, 16 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 12.1 times more Carbohydrate and 5.6 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size provide inadequate amounts of Omega 3