Comparing Nutrients in 7 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	42% 1214kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	180% 2.88g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	6.68% 1.14g	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	89% 116g	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	43% 24g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	209% 33.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	39.6% 1.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	119% 1.54mg	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	47% 189μg	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	67.7% 61mg	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	10.5% 105mg	324% 3241mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	24.3% 0.22mg	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	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	148% 623mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	130% 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	126% 885mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	124% 4227mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	12% 183mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Sisymbrium Seeds per 7 oz

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

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

• 7 ounces of Dried Butternuts have 2 times more Vitamin B1 than Sisymbrium Seeds.
• While 7 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 seven ounces.

Comparing minerals per 7 ounces for Dried Butternuts vs Sisymbrium Seeds:

• 7 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 7 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.
• 7 ounces of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 oz of Whole Dried Sisymbrium Seeds contain 4.8 times more Carbohydrate than Dried Butternuts.