Comparing Nutrients in 100 grams Rolls, hamburger or hotdog, mixed-grain VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Dried Butternuts	Recommended Dietary Allowance
Energy	9.07% 263kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	198% 33.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.3% 44.6g	9.27% 12g	130g per day for Men 19-50 years
Sugars	8.62% 6.25g	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	10% 3.8g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	17% 9.6g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.08% 0.092mg	43% 0.56mg	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	27.8% 111μg	16.5% 66μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.42% 0.01μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.56% 3.2mg	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	0.47% 0.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Dried Butternuts	Recommended Dietary Allowance
Calcium	9.5% 95mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	50% 0.45mg	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	49.4% 3.95mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	285% 6.56mg	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	17.4% 122mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	30.5% 458mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	1.03% 38g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hotdog, mixed-grain VS Dried Butternuts per 100 g

Compare the macro and micronutrient content in 100 g of Rolls, hamburger or hotdog, mixed-grain versus 100 g of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rolls, hamburger or hotdog, mixed-grain vs Dried Butternuts:

• 100 grams of Rolls, hamburger or hotdog, mixed-grain have 1.2 times more Vitamin B1, 2.1 times more Vitamin B2, 4.3 times more Vitamin B3 and 1.7 times more Vitamin B9 than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.3 times more Vitamin B5, 6.1 times more Vitamin B6 and more Vitamin C than Rolls, hamburger or hotdog, mixed-grain.
• 100 grams of Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin C
• Both Rolls, hamburger or hotdog, mixed-grain as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Rolls, hamburger or hotdog, mixed-grain vs Dried Butternuts:

• 100 grams of Rolls, hamburger or hotdog, mixed-grain have 1.8 times more Calcium, 1.8 times more Selenium and 458 times more Sodium than Dried Butternuts.
• While 100 g of Dried Butternuts contain 2.1 times more Copper, 5.4 times more Magnesium, 6.5 times more Manganese, 3.7 times more Phosphorus, 2.6 times more Potassium and 3 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Dried Butternuts contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rolls, hamburger or hotdog, mixed-grain have 3.7 times more Carbohydrate than Dried Butternuts.
• While 100 g of Dried Butternuts contain 2.3 times more Energy, 9.5 times more Fat, 132.1 times more Omega 3, 31 times more Omega 6 and 2.6 times more Protein than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Dried Butternuts offer comparable quantities of Saturated Fat and Fiber per 100 grams.