Comparing Nutrients in 7 ounces Frozen Mixed Vegetables VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Mixed Vegetables	19%	7%	74%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Frozen Mixed Vegetables	Dried Butternuts	Recommended Dietary Allowance
Energy	4.93% 143kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.7g	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	21% 7.94g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	12% 6.6g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	56% 504μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	14.4% 57.5μg	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	23% 20.6mg	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

	Frozen Mixed Vegetables	Dried Butternuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	23.6% 1.9mg	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	16.7% 117mg	126% 885mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	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	6.2% 93mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mixed Vegetables VS Dried Butternuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Mixed Vegetables 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 Frozen Mixed Vegetables vs Dried Butternuts:

• 7 ounces of Frozen Mixed Vegetables have 42.3 times more Vitamin A and 3.3 times more Vitamin C than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 3.9 times more Vitamin B5, 5.8 times more Vitamin B6 and 2.3 times more Vitamin B9 than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables and Dried Butternuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Dried Butternuts have insufficient amounts of Vitamin A
• Both Frozen Mixed Vegetables, Unprepared as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Mixed Vegetables vs Dried Butternuts:

• 7 ounces of Frozen Mixed Vegetables have 47 times more Sodium and 24.6 times more Water than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 2.1 times more Calcium, 4.8 times more Copper, 4.2 times more Iron, 9.9 times more Magnesium, 26.9 times more Manganese, 7.6 times more Phosphorus, 2 times more Potassium, 43 times more Selenium and 7 times more Zinc than Frozen Mixed Vegetables, Unprepared.
• 7 ounces of Frozen Mixed Vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Butternuts contain 8.5 times more Energy, 109.6 times more Fat, 13.3 times more Saturated Fat, 138.4 times more Omega 3, 195 times more Omega 6 and 7.5 times more Protein than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables and Dried Butternuts offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Frozen Mixed Vegetables provide inadequate amounts of Omega 6