Comparing Nutrients in 500 calories Dried Butternuts VS Coconut Water

Weight per 500 calories

• Dried Butternuts: 81.7g
• Coconut Water: 2632g

Dried Butternuts have 32.2 times more energy per 100g than Coconut Water. It has very high energy density when compared to other foods. Coconut Water (liquid From Coconuts) having very low energy density.

Discover which food has more nutrients per 500 calories - Dried Butternuts or Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Coconut Water	15%	9%	76%

Macro Nutrients

	Dried Butternuts	Coconut Water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	5.43% 5.26g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	14.5% 4.63g	32g per day for Men 19-50 years
Omega 3	445% 7.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	162% 27.6g	0.31% 0.053g	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	75% 98g	130g per day for Men 19-50 years
Sugars	NA	95% 68.7g	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	76% 29g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Coconut Water	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	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	64.8% 0.84mg	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	19.7% 79μg	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	70% 63mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Coconut Water	Recommended Dietary Allowance
Calcium	4.33% 43.3mg	63% 632mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	117% 1.05mg	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	95% 7.63mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	157% 658mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	162% 3.74mg	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	75% 526mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	193% 6579mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	0.054% 0.82mg	184% 2763mg	1500mg per day for Men 19-50 years
Zinc	23.2% 2.56mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	67.6% 2500g	3700g per day for Men 19-50 years

Dried Butternuts VS Coconut Water Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Butternuts or Coconut Water?

Lets compare vitamin content per 500 calories of Dried Butternuts vs Coconut Water:

• 500 kcal of Coconut Water (liquid From Coconuts) contain 2.5 times more Vitamin B1, 12.4 times more Vitamin B2, 2.5 times more Vitamin B3, 2.2 times more Vitamin B5, 1.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 24.2 times more Vitamin C than Dried Butternuts.
• 500 calories of Dried Butternuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Dried Butternuts as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Butternuts vs Coconut Water:

• 500 calories of Dried Butternuts have 1.4 times more Manganese than Coconut Water.
• While 500 kcal of Coconut Water (liquid From Coconuts) contain 14.6 times more Calcium, 2.9 times more Copper, 2.3 times more Iron, 3.4 times more Magnesium, 1.4 times more Phosphorus, 19.1 times more Potassium, 1.9 times more Selenium, 3382.1 times more Sodium and 916.1 times more Water than Dried Butternuts.
• Both Dried Butternuts and Coconut Water contain similar levels of Zinc per 500 calories.
• 500 calories of Dried Butternuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Butternuts have 8.8 times more Fat, more Omega 3 and 523.5 times more Omega 6 than Coconut Water.
• While 500 kcal of Coconut Water (liquid From Coconuts) contain 4.3 times more Saturated Fat, 9.9 times more Carbohydrate and 7.5 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Coconut Water offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 500 calories of Coconut Water provide inadequate amounts of Omega 3 and Omega 6