Comparing Nutrients in 14 ounces Candies, coconut bar, not chocolate covered VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Dried Butternuts	Recommended Dietary Allowance
Energy	66% 1909kcal	83.8% 2429kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	317% 101g	16% 5.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	2163% 34.6g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	787% 134g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 222g	36.8% 48g	130g per day for Men 19-50 years
Sugars	198% 144g	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	67% 25.4g	49% 18.7g	38g per day for Men 19-50 years
Protein	15% 8.45g	176% 99g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	171% 2.22mg	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	22% 87.3μg	65.5% 262μg	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	12% 10.7mg	14% 12.7mg	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	5.3% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Dried Butternuts	Recommended Dietary Allowance
Calcium	17% 171mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	198% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	38.2% 3.06mg	199% 16mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	224% 941mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	1132% 26mg	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	52.7% 369mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	49% 1671mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.42% 52.6g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, coconut bar, not chocolate covered VS Dried Butternuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Candies, coconut bar, not chocolate covered versus 14 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Candies, coconut bar, not chocolate covered vs Dried Butternuts:

• 14 oz of Dried Butternuts contain 5.6 times more Vitamin B1, 7 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5, 12.4 times more Vitamin B6 and 3 times more Vitamin B9 than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Dried Butternuts provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2
• Both Candies, coconut bar, not chocolate covered as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Candies, coconut bar, not chocolate covered vs Dried Butternuts:

• 14 ounces of Candies, coconut bar, not chocolate covered have 128 times more Sodium than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 1.3 times more Copper, 5.2 times more Iron, 8.8 times more Magnesium, 5.3 times more Manganese, 4.8 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 3.1 times more Zinc than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Dried Butternuts contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Candies, coconut bar, not chocolate covered have 19.6 times more Saturated Fat, 4.6 times more Carbohydrate and 1.4 times more Fiber than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 1.3 times more Energy, 2.1 times more Fat, more Omega 3, 401.5 times more Omega 6 and 11.7 times more Protein than Candies, coconut bar, not chocolate covered.
• 14 ounces of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6