Comparing Nutrients in 7 ounces Dried Butternuts VS Raspberries

Macros Ratio

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

Macro Nutrients

	Dried Butternuts	Raspberries	Recommended Dietary Allowance
Energy	42% 1214kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	2.9% 0.49g	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	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	NA	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	34% 13g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Raspberries	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.7% 131μg	10.4% 41.7μg	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	57.8% 52mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Raspberries	Recommended Dietary Allowance
Calcium	10.5% 105mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	20% 0.18mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	58% 1.33mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Raspberries per 7 oz

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

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

• 7 ounces of Dried Butternuts have 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 Raspberries.
• While 7 oz of Raw Raspberries contain 8.2 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Butternuts vs Raspberries:

• 7 ounces of Dried Butternuts have 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 Raspberries.
• While 7 oz of Raw Raspberries contain 25.7 times more Water than Dried Butternuts.
• 7 ounces of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 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 Raspberries.
• While 7 oz of Raw Raspberries contain 1.4 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Raspberries offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Raspberries provide inadequate amounts of Energy and Omega 6