Comparing Nutrients in 14 ounces Dried Butternuts VS Candies, semisweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Candies, semisweet chocolate	3%	50%	47%

Macro Nutrients

	Dried Butternuts	Candies, semisweet chocolate	Recommended Dietary Allowance
Energy	83.8% 2429kcal	65.7% 1905kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	123% 119g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	220% 70.4g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	21% 3.56g	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	195% 254g	130g per day for Men 19-50 years
Sugars	NA	298% 216g	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	61.6% 23.4g	38g per day for Men 19-50 years
Protein	176% 99g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Candies, semisweet chocolate	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	10.7% 0.14mg	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	13% 51.6μg	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% 0mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Candies, semisweet chocolate	Recommended Dietary Allowance
Calcium	21% 210mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	309% 2.78mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	109% 456mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	138% 3.18mg	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	75% 524mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	42.6% 1449mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	58.5% 6.43mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.075% 2.78g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Candies, semisweet chocolate per 14 oz

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

Lets compare vitamin content per 14 ounces of Dried Butternuts vs Candies, semisweet chocolate:

• 14 ounces of Dried Butternuts have 7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 6 times more Vitamin B5, 16 times more Vitamin B6, 5.1 times more Vitamin B9 and more Vitamin C than Candies, semisweet chocolate.
• 14 ounces of Candies, semisweet chocolate have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Candies, semisweet chocolate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Butternuts vs Candies, semisweet chocolate:

• 14 ounces of Dried Butternuts have 1.7 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium, 8.2 times more Manganese, 3.4 times more Phosphorus, 4.1 times more Selenium and 1.9 times more Zinc than Candies, semisweet chocolate.
• While 14 oz of Candies, semisweet chocolate contain 1.6 times more Copper than Dried Butternuts.
• Both Dried Butternuts and Candies, semisweet chocolate contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Butternuts have 1.3 times more Energy, 1.9 times more Fat, 128.2 times more Omega 3, 37.6 times more Omega 6 and 5.9 times more Protein than Candies, semisweet chocolate.
• While 14 oz of Candies, semisweet chocolate contain 13.6 times more Saturated Fat, 5.3 times more Carbohydrate and 1.3 times more Fiber than Dried Butternuts.