Comparing Nutrients in 500 calories Dried Butternuts VS Raspberries

Weight per 500 calories

• Dried Butternuts: 81.7g
• Raspberries: 962g

Dried Butternuts have 11.8 times more energy per 100g than Raspberries. It has very high energy density when compared to other foods. Raw Raspberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Raspberries	8%	10%	82%

Macro Nutrients

	Dried Butternuts	Raspberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	445% 7.12g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	162% 27.6g	14% 2.4g	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	88.3% 115g	130g per day for Men 19-50 years
Sugars	NA	58.6% 42.5g	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	31% 22.6g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 1.92g	g per day for Men 19-50 years
Fiber	10% 3.84g	164% 62.5g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Raspberries	Recommended Dietary Allowance
Vitamin A	0.54% 4.9μg	2.14% 19.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	63.3% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	40.7% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	110% 33μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	50.5% 202μg	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	280% 252mg	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	55.8% 8.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	62.5% 75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Raspberries	Recommended Dietary Allowance
Calcium	4.33% 43.3mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	96% 0.87mg	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	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	280% 6.44mg	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	40% 279mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	42.7% 1452mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	3.5% 1.92μg	55μg per day for Men 19-50 years
Sodium	0.054% 0.82mg	0.64% 9.6mg	1500mg per day for Men 19-50 years
Zinc	23.2% 2.56mg	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	22.3% 825g	3700g per day for Men 19-50 years

Dried Butternuts VS Raspberries Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Raspberries contain 3 times more Vitamin B2, 6.7 times more Vitamin B3, 6.1 times more Vitamin B5, 3.7 times more Vitamin B9 and 96.4 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Raspberries provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Dried Butternuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Dried Butternuts as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Butternuts vs Raspberries:

• 500 calories of Dried Butternuts have 1.3 times more Phosphorus and 7.3 times more Selenium than Raspberries.
• While 500 kcal of Raw Raspberries contain 5.6 times more Calcium, 2.4 times more Copper, 2 times more Iron, 4.2 times more Potassium, 1.6 times more Zinc and 302.2 times more Water than Dried Butternuts.
• Both Dried Butternuts and Raspberries contain similar levels of Magnesium and Manganese per 500 calories.
• 500 calories of Dried Butternuts lack sufficient amounts of Calcium
• 500 calories of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Butternuts have 7.4 times more Fat, 5.9 times more Omega 3, 11.5 times more Omega 6 and 1.8 times more Protein than Raspberries.
• While 500 kcal of Raw Raspberries contain 11.7 times more Carbohydrate and 16.3 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Raspberries offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Butternuts provide inadequate amounts of Carbohydrate