Comparing Nutrients in 14 ounces Dried Butternuts VS Chocolate Syrup

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Chocolate Syrup	3%	4%	93%

Macro Nutrients

	Dried Butternuts	Chocolate Syrup	Recommended Dietary Allowance
Energy	83.8% 2429kcal	38% 1107kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	4.62% 4.5g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	199% 258g	130g per day for Men 19-50 years
Sugars	NA	272% 197g	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	49% 18.7g	27% 10.3g	38g per day for Men 19-50 years
Protein	176% 99g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Chocolate Syrup	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	1.03% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	1.83% 0.024mg	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	65.5% 262μg	2% 7.94μg	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	14% 12.7mg	0.88% 0.79mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Chocolate Syrup	Recommended Dietary Allowance
Calcium	21% 210mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	226% 2.03mg	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	199% 16mg	105% 8.37mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	66% 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	253% 1770mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Chocolate Syrup per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Butternuts versus 14 oz of Chocolate Syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Butternuts vs Chocolate Syrup:

• 14 ounces of Dried Butternuts have 42.6 times more Vitamin B1, 3 times more Vitamin B2, 3.2 times more Vitamin B3, 48.7 times more Vitamin B5, 93.3 times more Vitamin B6, 33 times more Vitamin B9 and 16 times more Vitamin C than Chocolate Syrup.
• 14 ounces of Chocolate Syrup have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dried Butternuts as well as Chocolate Syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Butternuts vs Chocolate Syrup:

• 14 ounces of Dried Butternuts have 3.8 times more Calcium, 1.9 times more Iron, 3.6 times more Magnesium, 17.2 times more Manganese, 3.5 times more Phosphorus, 1.9 times more Potassium, 12.3 times more Selenium and 4.3 times more Zinc than Chocolate Syrup.
• While 14 oz of Chocolate Syrup contain 72 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Chocolate Syrup contain similar levels of Copper per 14 ounces.
• 14 ounces of Chocolate Syrup lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Butternuts have 2.2 times more Energy, 50.4 times more Fat, 2.5 times more Saturated Fat, 4359 times more Omega 3, 1405.3 times more Omega 6, 1.8 times more Fiber and 11.9 times more Protein than Chocolate Syrup.
• While 14 oz of Chocolate Syrup contain 5.4 times more Carbohydrate than Dried Butternuts.
• 14 ounces of Chocolate Syrup provide inadequate amounts of Omega 3 and Omega 6