Comparing Nutrients in 100 grams Rolls, hamburger or hotdog, plain VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, plain	14%	13%	73%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Rolls, hamburger or hotdog, plain	Dried Butternuts	Recommended Dietary Allowance
Energy	9.62% 279kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	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	38.6% 50g	9.27% 12g	130g per day for Men 19-50 years
Sugars	10% 7.3g	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	3.43% 2.5g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	17.4% 9.77g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, plain	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	3.22% 29μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.3% 0.54mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	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	23.5% 94μg	16.5% 66μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.44% 1.3mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, plain	Dried Butternuts	Recommended Dietary Allowance
Calcium	14.4% 144mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	43% 3.43mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	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	14.4% 101mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	6.64% 0.73mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.93% 34.3g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hotdog, plain VS Dried Butternuts per 100 g

Compare the macro and micronutrient content in 100 g of Rolls, hamburger or hotdog, plain 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, plain vs Dried Butternuts:

• 100 grams of Rolls, hamburger or hotdog, plain have 4.8 times more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin B12 than Dried Butternuts.
• While 100 g of Dried Butternuts contain 8.9 times more Vitamin B6 and 2.5 times more Vitamin C than Rolls, hamburger or hotdog, plain.
• Both Rolls, hamburger or hotdog, plain and Dried Butternuts provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C
• 100 grams of Dried Butternuts have insufficient amounts of Vitamin A and Vitamin B12
• Both Rolls, hamburger or hotdog, plain as well as Dried Butternuts have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Rolls, hamburger or hotdog, plain vs Dried Butternuts:

• 100 grams of Rolls, hamburger or hotdog, plain have 2.7 times more Calcium, 1.6 times more Selenium and 494 times more Sodium than Dried Butternuts.
• While 100 g of Dried Butternuts contain 4.1 times more Copper, 10.3 times more Magnesium, 12.8 times more Manganese, 4.4 times more Phosphorus, 3.5 times more Potassium and 4.3 times more Zinc than Rolls, hamburger or hotdog, plain.
• Both Rolls, hamburger or hotdog, plain 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, plain have 4.2 times more Carbohydrate than Dried Butternuts.
• While 100 g of Dried Butternuts contain 2.2 times more Energy, 14.6 times more Fat, 1.6 times more Saturated Fat, 47.6 times more Omega 3, 21.1 times more Omega 6, 2.6 times more Fiber and 2.5 times more Protein than Rolls, hamburger or hotdog, plain.