Comparing Nutrients in 7 ounces Dried Butternuts VS Cooked Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cooked Glutinous White Rice	9%	2%	89%

Macro Nutrients

	Dried Butternuts	Cooked Glutinous White Rice	Recommended Dietary Allowance
Energy	42% 1214kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	0.77% 0.13g	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	32% 42g	130g per day for Men 19-50 years
Sugars	NA	0.14% 0.099g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cooked Glutinous White Rice	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	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	3.97% 0.052mg	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	0.5% 2μg	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	0% 0mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	10.5% 105mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	11% 0.097mg	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	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	22.6% 0.52mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cooked Glutinous White Rice per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Butternuts vs Cooked Glutinous White Rice:

• 7 ounces of Dried Butternuts have 19.2 times more Vitamin B1, 11.4 times more Vitamin B2, 3.6 times more Vitamin B3, 2.9 times more Vitamin B5, 21.5 times more Vitamin B6, 66 times more Vitamin B9 and more Vitamin C than Cooked Glutinous White Rice.
• 7 ounces of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Dried Butternuts as well as Cooked Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Butternuts vs Cooked Glutinous White Rice:

• 7 ounces of Dried Butternuts have 26.5 times more Calcium, 9.2 times more Copper, 28.7 times more Iron, 47.4 times more Magnesium, 25 times more Manganese, 55.8 times more Phosphorus, 42.1 times more Potassium, 3.1 times more Selenium and 7.6 times more Zinc than Cooked Glutinous White Rice.
• While 7 oz of Cooked Glutinous White Rice contain 22.9 times more Water than Dried Butternuts.
• 7 ounces of Cooked Glutinous White Rice lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 6.3 times more Energy, 299.9 times more Fat, 33.5 times more Saturated Fat, 2906 times more Omega 3, 511 times more Omega 6, 4.7 times more Fiber and 12.3 times more Protein than Cooked Glutinous White Rice.
• While 7 oz of Cooked Glutinous White Rice contain 1.8 times more Carbohydrate than Dried Butternuts.
• 7 ounces of Cooked Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6