Comparing Nutrients in 14 ounces Dried Butternuts VS Snacks, sesame sticks, wheat-based, salted

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Snacks, sesame sticks, wheat-based, salted	8%	59%	33%

Macro Nutrients

	Dried Butternuts	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Energy	83.8% 2429kcal	74% 2147kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	150% 146g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	80.4% 25.7g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	241% 3.85g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	384% 65.2g	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	142% 185g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	176% 99g	77.3% 43.3g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Snacks, sesame sticks, wheat-based, salted	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	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	26.3% 0.34mg	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	22% 87.3μg	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	102% 15.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Calcium	21% 210mg	67.5% 675mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	179% 1.6mg	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	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	156% 3.6mg	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	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	394% 5906mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Snacks, sesame sticks, wheat-based, salted per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Butternuts versus 14 oz of Snacks, sesame sticks, wheat-based, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Butternuts vs Snacks, sesame sticks, wheat-based, salted:

• 14 ounces of Dried Butternuts have 3.1 times more Vitamin B1, 2.3 times more Vitamin B2, 2.7 times more Vitamin B5, 6.5 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, salted.
• While 14 oz of Snacks, sesame sticks, wheat-based, salted contain 1.5 times more Vitamin B3 than Dried Butternuts.
• 14 ounces of Snacks, sesame sticks, wheat-based, salted have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Snacks, sesame sticks, wheat-based, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Butternuts vs Snacks, sesame sticks, wheat-based, salted:

• 14 ounces of Dried Butternuts have 5.4 times more Iron, 5.3 times more Magnesium, 7.3 times more Manganese, 3.2 times more Phosphorus, 2.4 times more Potassium and 2.7 times more Zinc than Snacks, sesame sticks, wheat-based, salted.
• While 14 oz of Snacks, sesame sticks, wheat-based, salted contain 3.2 times more Calcium and 1488 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Snacks, sesame sticks, wheat-based, salted contain similar levels of Copper and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Butternuts have 1.6 times more Fat, 9 times more Omega 3, 2.1 times more Omega 6, 1.7 times more Fiber and 2.3 times more Protein than Snacks, sesame sticks, wheat-based, salted.
• While 14 oz of Snacks, sesame sticks, wheat-based, salted contain 5 times more Saturated Fat and 3.9 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Snacks, sesame sticks, wheat-based, salted offer comparable quantities of Energy per 14 ounces.