Comparing Nutrients in 5 ounces Raspberries VS Dried Butternuts

Macros Ratio

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

Macro Nutrients

	Raspberries	Dried Butternuts	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	83.3% 80.8g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	772% 12.4g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	281% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	13% 17g	130g per day for Men 19-50 years
Sugars	8.64% 6.27g	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	4.6% 3.33g	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	% 2.64g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	24.2% 9.2g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	9.26% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16.2% 4.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	23.4% 94μg	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	41.3% 37mg	5.04% 4.54mg	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	8.22% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Dried Butternuts	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	71% 0.64mg	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	12.2% 0.98mg	71.2% 5.7mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	404% 9.3mg	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	5.87% 41mg	90% 632mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	40.3% 4.44mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.13% 4.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Dried Butternuts per 5 oz

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

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

• 5 ounces of Raspberries have 8.2 times more Vitamin C than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 12 times more Vitamin B1, 3.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 10.2 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Raspberries.
• Both Raw Raspberries as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raspberries vs Dried Butternuts:

• 5 ounces of Raspberries have 25.7 times more Water than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 2.1 times more Calcium, 5 times more Copper, 5.8 times more Iron, 10.8 times more Magnesium, 9.8 times more Manganese, 15.4 times more Phosphorus, 2.8 times more Potassium, 86 times more Selenium and 7.5 times more Zinc than Raw Raspberries.
• 5 ounces of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raspberries have 1.4 times more Fiber than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 11.8 times more Energy, 87.7 times more Fat, 68.7 times more Saturated Fat, 69.2 times more Omega 3, 135.4 times more Omega 6 and 20.8 times more Protein than Raw Raspberries.
• Both Raspberries and Dried Butternuts offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Raspberries provide inadequate amounts of Energy and Omega 6