Comparing Nutrients in 7 ounces Breadnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Breadnuts	11%	4%	85%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Breadnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	15% 431kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	4.74% 0.81g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.6% 92g	18.4% 24g	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	NA	24.5% 9.33g	38g per day for Men 19-50 years
Protein	21% 12g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Breadnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	32.7% 131μg	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	60.4% 54.4mg	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	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

	Breadnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	19.4% 194mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	318% 2.87mg	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	52% 4.15mg	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	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	19% 133mg	126% 885mg	700mg per day for Men 19-50 years
Potassium	69% 2348mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	NA	62% 34μg	55μg per day for Men 19-50 years
Sodium	4.1% 61.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadnuts VS Dried Butternuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Breadnuts 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 Breadnuts vs Dried Butternuts:

• 7 ounces of Breadnuts have 1.7 times more Vitamin B5 and 8.6 times more Vitamin C than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 7 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.4 times more Vitamin B6 than Raw Breadnut Tree Seeds.
• Both Breadnuts and Dried Butternuts provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• Both Raw Breadnut Tree Seeds 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 Breadnuts vs Dried Butternuts:

• 7 ounces of Breadnuts have 1.8 times more Calcium, 3.2 times more Copper, 2.8 times more Potassium and 31 times more Sodium than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.9 times more Iron, 3.5 times more Magnesium, 36.9 times more Manganese, 6.7 times more Phosphorus and 2.8 times more Zinc than Raw Breadnut Tree Seeds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Breadnuts have 3.8 times more Carbohydrate than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 2.8 times more Energy, 57.6 times more Fat, 4.9 times more Saturated Fat, 71.5 times more Omega 3, 83.1 times more Omega 6 and 4.2 times more Protein than Raw Breadnut Tree Seeds.