Comparing Nutrients in 500 calories Dried Butternuts VS Red Potatoes

Weight per 500 calories

• Dried Butternuts: 81.7g
• Red Potatoes: 714g

Dried Butternuts have 8.7 times more energy per 100g than Red Potatoes. It has very high energy density when compared to other foods. Raw Whole Red Potatoes having average energy density.

Discover which food has more nutrients per 500 calories - Dried Butternuts or Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Red Potatoes	10%	2%	88%

Macro Nutrients

	Dried Butternuts	Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	445% 7.12g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	162% 27.6g	1.85% 0.31g	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	87.4% 114g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	3.05% 2.2g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 2.07g	g per day for Men 19-50 years
Fiber	10% 3.84g	32% 12g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Red Potatoes	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	48.2% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	51.3% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	93% 1.2mg	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	32% 129μg	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	68.3% 61.4mg	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	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.3% 20.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Red Potatoes	Recommended Dietary Allowance
Calcium	4.33% 43.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	106% 0.96mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	37.4% 157mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	43.8% 1mg	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	62.2% 436mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.054% 0.82mg	8.57% 129mg	1500mg per day for Men 19-50 years
Zinc	23.2% 2.56mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	15.6% 578g	3700g per day for Men 19-50 years

Dried Butternuts VS Red Potatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Butternuts or Red Potatoes?

Lets compare vitamin content per 500 calories of Dried Butternuts vs Red Potatoes:

• 500 kcal of Raw Whole Red Potatoes contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 9.6 times more Vitamin B3, 3.9 times more Vitamin B5, 2.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 23.5 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 Raw Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Butternuts vs Red Potatoes:

• 500 calories of Dried Butternuts have 1.2 times more Magnesium, 5.3 times more Manganese and 3.9 times more Selenium than Red Potatoes.
• While 500 kcal of Raw Whole Red Potatoes contain 2.6 times more Copper, 1.6 times more Iron, 9.4 times more Potassium and 211.9 times more Water than Dried Butternuts.
• Both Dried Butternuts and Red Potatoes contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Red Potatoes lack sufficient amounts of Selenium
• Both Dried Butternuts as well as Raw Whole Red Potatoes lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Butternuts have 46.6 times more Fat, 71.2 times more Omega 3, 87.7 times more Omega 6 and 1.5 times more Protein than Red Potatoes.
• While 500 kcal of Raw Whole Red Potatoes contain 11.5 times more Carbohydrate and 3.2 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Red Potatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 500 calories of Red Potatoes provide inadequate amounts of Omega 3 and Omega 6