Comparing Nutrients in 1 kilogram Dried Butternuts VS Candies, sweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Candies, sweet chocolate	3%	54%	43%

Macro Nutrients

	Dried Butternuts	Candies, sweet chocolate	Recommended Dietary Allowance
Energy	211% 6120kcal	175% 5070kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	353% 342g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	628% 201g	32g per day for Men 19-50 years
Omega 3	5449% 87g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	56.5% 9.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	465% 604g	130g per day for Men 19-50 years
Sugars	NA	710% 515g	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	124% 47g	145% 55g	38g per day for Men 19-50 years
Protein	445% 249g	69.6% 39g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Candies, sweet chocolate	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	33% 0.43mg	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	165% 660μg	7.5% 30μg	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	35.6% 32mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52.5% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Candies, sweet chocolate	Recommended Dietary Allowance
Calcium	53% 530mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	638% 5.74mg	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	503% 40mg	345% 27.6mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	269% 1130mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	215% 4.94mg	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	637% 4460mg	210% 1470mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	85.3% 2900mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	0.14% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Candies, sweet chocolate per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Butternuts versus 1 kg of Candies, sweet chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Candies, sweet chocolate:

• 1 kilogram of Dried Butternuts has 19.2 times more Vitamin B1, 1.6 times more Vitamin B3, 8.9 times more Vitamin B5, 13 times more Vitamin B6, 22 times more Vitamin B9 and more Vitamin C than Candies, sweet chocolate.
• While 1 kg of Candies, sweet chocolate contains 1.6 times more Vitamin B2 than Dried Butternuts.
• 1 kilogram of Candies, sweet chocolate have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Dried Butternuts as well as Candies, sweet chocolate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Candies, sweet chocolate:

• 1 kilogram of Dried Butternuts has 2.2 times more Calcium, 1.5 times more Iron, 2.1 times more Magnesium, 13.3 times more Manganese, 3 times more Phosphorus, 1.5 times more Potassium, 6.1 times more Selenium and 2.1 times more Zinc than Candies, sweet chocolate.
• While 1 kg of Candies, sweet chocolate contains 1.3 times more Copper than Dried Butternuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 1.2 times more Energy, 1.7 times more Fat, 290.6 times more Omega 3, 35.1 times more Omega 6 and 6.4 times more Protein than Candies, sweet chocolate.
• While 1 kg of Candies, sweet chocolate contains 15.4 times more Saturated Fat and 5 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Candies, sweet chocolate offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Candies, sweet chocolate provide inadequate amounts of Omega 3