Comparing Nutrients in 5 ounces Dried Butternuts VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Dried Butternuts	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	30% 867kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 80.8g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	772% 12.4g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	4.77% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	63.5% 82.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	17.5% 6.66g	NA	38g per day for Men 19-50 years
Protein	63% 35.3g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	85% 1.1mg	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	23.4% 94μg	33.7% 135μg	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	5.04% 4.54mg	48.4% 43.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	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	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	7.5% 75mg	231% 2315mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	17.3% 0.16mg	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	71.2% 5.7mg	1.95% 0.16mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	404% 9.3mg	93% 2.14mg	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	90% 632mg	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	89% 3019mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	8.7% 130mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.44mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Sisymbrium Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Butternuts versus 5 oz of Sisymbrium Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Butternuts vs Sisymbrium Seeds:

• 5 ounces of Dried Butternuts have 2 times more Vitamin B1 than Sisymbrium Seeds.
• While 5 oz of Whole Dried Sisymbrium Seeds contain 2.9 times more Vitamin B2, 16.1 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 9.6 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Butternuts vs Sisymbrium Seeds:

• 5 ounces of Dried Butternuts have 4.1 times more Copper, 36.5 times more Iron, 4.3 times more Manganese, 74.3 times more Phosphorus and 10.4 times more Zinc than Sisymbrium Seeds.
• While 5 oz of Whole Dried Sisymbrium Seeds contain 30.8 times more Calcium, 1.3 times more Magnesium, 5.1 times more Potassium and 92 times more Sodium than Dried Butternuts.
• 5 ounces of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Butternuts have 1.9 times more Energy, 12.4 times more Fat, 1.4 times more Saturated Fat, 6 times more Omega 3, 59 times more Omega 6 and 2.1 times more Protein than Sisymbrium Seeds.
• While 5 oz of Whole Dried Sisymbrium Seeds contain 4.8 times more Carbohydrate than Dried Butternuts.