Comparing Nutrients in 500 calories Dried Butternuts VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Weight per 500 calories

• Dried Butternuts: 81.7g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 1515g

Dried Butternuts have 18.5 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has very high energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 500 calories - Dried Butternuts or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Dried Butternuts	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	445% 7.12g	NA	1.6g per day for Men 19-50 years
Omega 6	162% 27.6g	NA	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	8.57% 6.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.44g	g per day for Men 19-50 years
Fiber	10% 3.84g	20% 7.58g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	77.4% 43.3g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.54% 4.9μg	98% 882μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	241% 3.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	169% 50.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	74.6% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	701% 17μg	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	124% 742IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.8% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.33% 43.3mg	188% 1879mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	138% 1.24mg	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	87% 6.97mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	137% 3.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1966% 885μg	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	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	53.5% 1818mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	0.054% 0.82mg	37.4% 561mg	1500mg per day for Men 19-50 years
Zinc	23.2% 2.56mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	38% 1411g	3700g per day for Men 19-50 years

Dried Butternuts VS Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Butternuts or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Dried Butternuts vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 179.9 times more Vitamin A, 7.5 times more Vitamin B1, 25.9 times more Vitamin B2, 2.9 times more Vitamin B3, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Butternuts.
• 500 calories of Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D
• Both Dried Butternuts as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Dried Butternuts vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 500 calories of Dried Butternuts have 1.7 times more Manganese than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 43.4 times more Calcium, 3.4 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 5.3 times more Potassium, 2.1 times more Selenium, 686.2 times more Sodium, 1.8 times more Zinc and 517.2 times more Water than Dried Butternuts.
• 500 calories of Dried Butternuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Butternuts have 1.9 times more Fat than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 2.7 times more Carbohydrate, 2 times more Fiber and 2.1 times more Protein than Dried Butternuts.
• Both Dried Butternuts and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Butternuts provide inadequate amounts of Carbohydrate