Comparing Nutrients in 14 ounces Dried Butternuts VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Dried Butternuts	Cherry juice, tart	Recommended Dietary Allowance
Energy	83.8% 2429kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	NA	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	NA	1.6g per day for Men 19-50 years
Omega 6	787% 134g	NA	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	42% 54.4g	130g per day for Men 19-50 years
Sugars	NA	67% 48.5g	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	27% 19.6g	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	% 29g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	49% 18.7g	NA	38g per day for Men 19-50 years
Protein	176% 99g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	11.3% 0.15mg	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	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cherry juice, tart	Recommended Dietary Allowance
Calcium	21% 210mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	18.5% 0.17mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	10.4% 0.24mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	18.8% 639mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	9.14% 338g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cherry juice, tart per 14 oz

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

Lets compare vitamin content per 14 ounces of Dried Butternuts vs Cherry juice, tart:

• 14 ounces of Dried Butternuts have 6.4 times more Vitamin B1, 15.1 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• 14 ounces of Cherry juice, tart have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Cherry juice, tart have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Butternuts vs Cherry juice, tart:

• 14 ounces of Dried Butternuts have 4.1 times more Calcium, 10.7 times more Copper, 9.6 times more Iron, 21.5 times more Magnesium, 109.3 times more Manganese, 26.2 times more Phosphorus, 2.6 times more Potassium and 104.3 times more Zinc than Cherry juice, tart.
• While 14 oz of Cherry juice, tart contain 25.5 times more Water than Dried Butternuts.
• 14 ounces of Cherry juice, tart lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Butternuts have 10.4 times more Energy, 105.5 times more Fat and 80.3 times more Protein than Cherry juice, tart.
• Both Dried Butternuts and Cherry juice, tart offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Cherry juice, tart provide inadequate amounts of Protein