Comparing Nutrients in 100 grams Dried Butternuts VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Dried Butternuts	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	21% 612kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	58.7% 57g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	545% 8.7g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	198% 33.7g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.27% 12g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	NA	0.91% 0.66g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.66g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	44.5% 25g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.05mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.6% 5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.5% 66μg	5.75% 23μg	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	3.56% 3.2mg	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	4% 0.6mg	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	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	5.3% 53mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	33.6% 0.3mg	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	50.3% 4mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	285% 6.56mg	124% 2.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	142% 64μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63.7% 446mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	0.09% 3.34g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Long-grain Brown Rice per 100 g

Compare the macro and micronutrient content in 100 g of Dried Butternuts versus 100 g of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Butternuts vs Long-grain Brown Rice:

• 100 grams of Dried Butternuts have 1.6 times more Vitamin B2, 2.9 times more Vitamin B9 and more Vitamin C than Long-grain Brown Rice.
• While 100 g of Raw Long-grain Brown Rice contain 1.4 times more Vitamin B1, 6.2 times more Vitamin B3 and 1.7 times more Vitamin B5 than Dried Butternuts.
• Both Dried Butternuts and Long-grain Brown Rice provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dried Butternuts vs Long-grain Brown Rice:

• 100 grams of Dried Butternuts have 5.9 times more Calcium, 1.5 times more Copper, 3.1 times more Iron, 2 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Long-grain Brown Rice.
• Both Dried Butternuts and Long-grain Brown Rice contain similar levels of Selenium per 100 grams.
• 100 grams of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Butternuts have 1.7 times more Energy, 17.8 times more Fat, 2.2 times more Saturated Fat, 272.4 times more Omega 3, 34.8 times more Omega 6, 1.3 times more Fiber and 3.3 times more Protein than Long-grain Brown Rice.
• While 100 g of Raw Long-grain Brown Rice contain 6.3 times more Carbohydrate than Dried Butternuts.