Comparing Nutrients in 7 ounces Dried Butternuts VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Dried Butternuts	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	42% 1214kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	8.1% 1.38g	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	107% 139g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.83g	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	0.082% 0.06g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	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	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	6.87% 0.089mg	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	15.4% 61.5μg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	10.5% 105mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	43% 0.39mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	49% 1.13mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	101% 55.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.69% 25.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Butternuts versus 7 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Butternuts vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 7 ounces of Dried Butternuts have 2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B5, 12.4 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Dried Butternuts and Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Butternuts vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 7 ounces of Dried Butternuts have 3.1 times more Calcium, 2.3 times more Copper, 3.2 times more Iron, 6.2 times more Magnesium, 11.5 times more Manganese, 3.5 times more Phosphorus, 3.5 times more Potassium and 2.7 times more Zinc than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 7 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 1.6 times more Selenium than Dried Butternuts.
• 7 ounces of Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 1.7 times more Energy, 40.4 times more Fat, 4.8 times more Saturated Fat, 512.8 times more Omega 3, 48.5 times more Omega 6, 2 times more Fiber and 1.6 times more Protein than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 7 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 5.8 times more Carbohydrate than Dried Butternuts.
• 7 ounces of Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3