Comparing Nutrients in 7 ounces Russet Potatoes VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Russet Potatoes	Dried Butternuts	Recommended Dietary Allowance
Energy	5.4% 157kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	18.4% 24g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.63% 0.46g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.7% 0.68mg	85.5% 1.1mg	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	6.95% 27.8μg	32.7% 131μg	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	12.6% 11.3mg	7.06% 6.35mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Dried Butternuts	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	99% 0.89mg	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	21.3% 1.7mg	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	566% 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	15.6% 109mg	126% 885mg	700mg per day for Men 19-50 years
Potassium	24.3% 828mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	4.2% 156g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Russet Potatoes VS Dried Butternuts per 7 oz

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

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

• 7 ounces of Russet Potatoes have 1.8 times more Vitamin C than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 4.7 times more Vitamin B1, 4.5 times more Vitamin B2, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 4.7 times more Vitamin B9 than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Dried Butternuts provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Whole Russet Potatoes as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Russet Potatoes vs Dried Butternuts:

• 7 ounces of Russet Potatoes have 23.5 times more Water than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 4.1 times more Calcium, 4.4 times more Copper, 4.7 times more Iron, 10.3 times more Magnesium, 41.8 times more Manganese, 8.1 times more Phosphorus, 43 times more Selenium and 10.8 times more Zinc than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Dried Butternuts contain similar levels of Potassium per seven ounces.
• 7 ounces of Russet Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Russet Potatoes have 1.5 times more Carbohydrate than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 7.7 times more Energy, 712.3 times more Fat, 50.2 times more Saturated Fat, 871.8 times more Omega 3, 1054 times more Omega 6, 3.6 times more Fiber and 11.6 times more Protein than Raw Whole Russet Potatoes.
• 7 ounces of Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6