Comparing Nutrients in 14 ounces Dried Butternuts VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Dried Butternuts	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	83.8% 2429kcal	69% 1996kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	96% 93g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	30.5% 9.76g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	272% 4.35g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	207% 35g	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	199% 259g	130g per day for Men 19-50 years
Sugars	NA	5.47% 3.97g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 3.37g	g per day for Men 19-50 years
Fiber	49% 18.7g	55.4% 21g	38g per day for Men 19-50 years
Protein	176% 99g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	65% 0.85mg	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	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	59.5% 1.43μg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	21% 210mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	231% 2.08mg	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	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	NA	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	113% 794mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	88.8% 9.76mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.22% 8.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Snacks, tortilla chips, unsalted, white corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Butternuts versus 14 oz of Snacks, tortilla chips, unsalted, white corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Butternuts vs Snacks, tortilla chips, unsalted, white corn:

• 14 ounces of Dried Butternuts have 25.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.6 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin C than Snacks, tortilla chips, unsalted, white corn.
• While 14 oz of Snacks, tortilla chips, unsalted, white corn contain 1.9 times more Vitamin B5 and more Vitamin B12 than Dried Butternuts.
• Both Dried Butternuts and Snacks, tortilla chips, unsalted, white corn provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Dried Butternuts have insufficient amounts of Vitamin B12
• 14 ounces of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin B1 and Vitamin C
• Both Dried Butternuts as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Butternuts vs Snacks, tortilla chips, unsalted, white corn:

• 14 ounces of Dried Butternuts have 1.7 times more Iron, 1.6 times more Magnesium, 2.2 times more Phosphorus, 2 times more Potassium, 2.6 times more Selenium and 1.3 times more Zinc than Snacks, tortilla chips, unsalted, white corn.
• While 14 oz of Snacks, tortilla chips, unsalted, white corn contain 3.3 times more Calcium than Dried Butternuts.
• Both Dried Butternuts and Snacks, tortilla chips, unsalted, white corn contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Butternuts have 1.2 times more Energy, 2.4 times more Fat, 8 times more Omega 3, 3.8 times more Omega 6 and 3.2 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While 14 oz of Snacks, tortilla chips, unsalted, white corn contain 1.9 times more Saturated Fat and 5.4 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Snacks, tortilla chips, unsalted, white corn offer comparable quantities of Fiber per 14 ounces.