Comparing Nutrients in 7 ounces Dried Butternuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dried Butternuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	42% 1214kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	51% 66.5g	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	24.5% 9.33g	NA	38g per day for Men 19-50 years
Protein	88.2% 49.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	104% 1.36mg	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	32.7% 131μg	56% 224μg	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	7.06% 6.35mg	34% 30.8mg	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	10.5% 105mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	148% 1.33mg	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	100% 7.98mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	116% 2.66mg	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	126% 885mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Butternuts versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Butternuts vs Dried Beechnuts:

• 7 ounces of Dried Butternuts have 1.3 times more Vitamin B1 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.5 times more Vitamin B2, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9 and 4.8 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Dried Beechnuts provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• Both Dried Butternuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Butternuts vs Dried Beechnuts:

• 7 ounces of Dried Butternuts have 53 times more Calcium, 1.6 times more Iron, more Magnesium, 4.9 times more Manganese, more Phosphorus and 8.7 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.5 times more Copper, 2.4 times more Potassium and 38 times more Sodium than Dried Butternuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 5.1 times more Omega 3, 1.8 times more Omega 6 and 4 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.4 times more Saturated Fat and 2.8 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Dried Beechnuts offer comparable quantities of Energy and Fat per seven ounces.