Comparing Nutrients in 14 ounces Dried Butternuts VS Cookies, chocolate sandwich, with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Dried Butternuts	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	83.8% 2429kcal	63.5% 1842kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	78.3% 76g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	70% 22.4g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	76% 13g	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	217% 282g	130g per day for Men 19-50 years
Sugars	NA	223% 161g	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	3.83% 2.78g	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	% 3.65g	g per day for Men 19-50 years
Sucrose	NA	% 155g	g per day for Men 19-50 years
Fiber	49% 18.7g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	176% 99g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	72.7% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	7.02% 0.091mg	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	60.5% 242μg	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	65.4% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	21% 210mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	147% 1.33mg	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	602% 48mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	121% 2.78mg	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	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	103% 1540mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cookies, chocolate sandwich, with creme filling, regular per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Butternuts versus 14 oz of Cookies, chocolate sandwich, with creme filling, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Butternuts vs Cookies, chocolate sandwich, with creme filling, regular:

• 14 ounces of Dried Butternuts have 1.9 times more Vitamin B1, 2.3 times more Vitamin B5, 24.3 times more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular.
• While 14 oz of Cookies, chocolate sandwich, with creme filling, regular contain 1.6 times more Vitamin B2 and 2.5 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts and Cookies, chocolate sandwich, with creme filling, regular provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B6 and Vitamin C
• Both Dried Butternuts as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Butternuts vs Cookies, chocolate sandwich, with creme filling, regular:

• 14 ounces of Dried Butternuts have 2.5 times more Calcium, 1.3 times more Copper, 5 times more Magnesium, 9.4 times more Manganese, 4.8 times more Phosphorus, 1.8 times more Potassium, 3.3 times more Selenium and 4.2 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular.
• While 14 oz of Cookies, chocolate sandwich, with creme filling, regular contain 3 times more Iron and 388 times more Sodium than Dried Butternuts.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Butternuts have 1.3 times more Energy, 3 times more Fat, 29.3 times more Omega 3, 10.4 times more Omega 6, 1.6 times more Fiber and 4.8 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• While 14 oz of Cookies, chocolate sandwich, with creme filling, regular contain 4.3 times more Saturated Fat and 5.9 times more Carbohydrate than Dried Butternuts.