Comparing Nutrients in 14 ounces Dried Butternuts VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Dried Butternuts	Cookies, fig bars	Recommended Dietary Allowance
Energy	83.8% 2429kcal	47.6% 1381kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	60.3% 10.3g	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	216% 281g	130g per day for Men 19-50 years
Sugars	NA	254% 184g	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	48% 18.3g	38g per day for Men 19-50 years
Protein	176% 99g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	23% 0.3mg	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	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	1.32% 1.2mg	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	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cookies, fig bars	Recommended Dietary Allowance
Calcium	21% 210mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	65% 0.58mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	59% 1.36mg	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	35% 246mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	93% 1389mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	1.77% 65.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cookies, fig bars per 14 oz

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

Lets compare vitamin content per 14 ounces of Dried Butternuts vs Cookies, fig bars:

• 14 ounces of Dried Butternuts have 2.4 times more Vitamin B1, 1.7 times more Vitamin B5, 7.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 10.7 times more Vitamin C than Cookies, fig bars.
• While 14 oz of Cookies, fig bars contain 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and more Vitamin B12 than Dried Butternuts.
• 14 ounces of Dried Butternuts have insufficient amounts of Vitamin B12
• 14 ounces of Cookies, fig bars have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Butternuts vs Cookies, fig bars:

• 14 ounces of Dried Butternuts have 3.1 times more Copper, 1.4 times more Iron, 8.8 times more Magnesium, 19.1 times more Manganese, 7.2 times more Phosphorus, 2 times more Potassium, 5.2 times more Selenium and 8 times more Zinc than Cookies, fig bars.
• While 14 oz of Cookies, fig bars contain 350 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Cookies, fig bars contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Butternuts have 1.8 times more Energy, 7.8 times more Fat, 47.9 times more Omega 3, 13.1 times more Omega 6 and 6.7 times more Protein than Cookies, fig bars.
• While 14 oz of Cookies, fig bars contain 5.9 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Cookies, fig bars offer comparable quantities of Saturated Fat and Fiber per 14 ounces.