Comparing Nutrients in 1 kilogram Crackers, standard snack-type, regular VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Crackers, standard snack-type, regular	Dried Butternuts	Recommended Dietary Allowance
Energy	176% 5100kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	272% 264g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	174% 55.6g	41% 13g	32g per day for Men 19-50 years
Omega 3	966% 15.5g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	681% 116g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	472% 613g	93% 121g	130g per day for Men 19-50 years
Sugars	113% 81.8g	NA	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	4% 2.9g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 69.5g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	124% 47g	38g per day for Men 19-50 years
Protein	119% 66.4g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	347% 4.16mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	272% 43.5mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	431% 5.6mg	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	230% 920μg	165% 660μg	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	0% 0mg	35.6% 32mg	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	202% 30.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	578% 693μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Dried Butternuts	Recommended Dietary Allowance
Calcium	120% 1200mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	500% 4.5mg	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	504% 40.3mg	503% 40mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	2852% 65.6mg	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	354% 2480mg	637% 4460mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	484% 7260mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Dried Butternuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, standard snack-type, regular versus 1 kg of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, standard snack-type, regular vs Dried Butternuts:

• 1 kilogram of Crackers, standard snack-type, regular has 3.1 times more Vitamin B2, 4.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.5 times more Vitamin B5, 8.9 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Dried Butternuts provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Crackers, standard snack-type, regular have insufficient amounts of Vitamin C
• Both Crackers, standard snack-type, regular as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, standard snack-type, regular vs Dried Butternuts:

• 1 kilogram of Crackers, standard snack-type, regular has 2.3 times more Calcium and 726 times more Sodium than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 4.3 times more Copper, 13.2 times more Magnesium, 13.4 times more Manganese, 1.8 times more Phosphorus, 3.6 times more Potassium, 2.6 times more Selenium and 6.4 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Dried Butternuts contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, standard snack-type, regular has 4.3 times more Saturated Fat and 5.1 times more Carbohydrate than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 2.2 times more Fat, 5.6 times more Omega 3, 2.9 times more Omega 6, 2 times more Fiber and 3.8 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Dried Butternuts offer comparable quantities of Energy per one kilogram.