Comparing Nutrients in 100 grams Dried Butternuts VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Dried Butternuts	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	21% 612kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	58.7% 57g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	545% 8.7g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	198% 33.7g	3.36% 0.57g	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	45% 58.3g	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	12.4% 4.7g	NA	38g per day for Men 19-50 years
Protein	44.5% 25g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.05mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	60% 0.78mg	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	16.5% 66μg	23.8% 95μg	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	34% 30.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Dried Butternuts	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	5.3% 53mg	163% 1633mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	12.2% 0.11mg	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	1.38% 0.11mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	74.8% 314mg	420mg per day for Men 19-50 years
Manganese	285% 6.56mg	65.7% 1.5mg	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	63.7% 446mg	0.86% 6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	6.13% 92mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.09% 3.34g	0.16% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Sisymbrium Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Dried Butternuts versus 100 g of Sisymbrium Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Butternuts vs Sisymbrium Seeds:

• 100 grams of Dried Butternuts have 2 times more Vitamin B1 than Sisymbrium Seeds.
• While 100 g of Whole Dried Sisymbrium Seeds contain 2.9 times more Vitamin B2, 16.1 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 9.6 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Butternuts vs Sisymbrium Seeds:

• 100 grams of Dried Butternuts have 4.1 times more Copper, 36.5 times more Iron, 4.3 times more Manganese, 74.3 times more Phosphorus and 10.4 times more Zinc than Sisymbrium Seeds.
• While 100 g of Whole Dried Sisymbrium Seeds contain 30.8 times more Calcium, 1.3 times more Magnesium, 5.1 times more Potassium and 92 times more Sodium than Dried Butternuts.
• 100 grams of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Butternuts have 1.9 times more Energy, 12.4 times more Fat, 1.4 times more Saturated Fat, 6 times more Omega 3, 59 times more Omega 6 and 2.1 times more Protein than Sisymbrium Seeds.
• While 100 g of Whole Dried Sisymbrium Seeds contain 4.8 times more Carbohydrate than Dried Butternuts.