Comparing Nutrients in 1 kilogram Dried Butternuts VS Cocoa, dry powder, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Dried Butternuts	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	211% 6120kcal	78.6% 2280kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	252% 80.7g	32g per day for Men 19-50 years
Omega 3	5449% 87g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	445% 579g	130g per day for Men 19-50 years
Sugars	NA	24% 17.5g	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	974% 370g	38g per day for Men 19-50 years
Protein	445% 249g	350% 196g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cocoa, dry powder, unsweetened	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	65% 0.78mg	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	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	50.8% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	91% 1.18mg	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	80% 320μg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	53% 530mg	128% 1280mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	4209% 38mg	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	1733% 139mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	1188% 4990mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	1668% 38.4mg	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	1049% 7340mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	448% 15240mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	260% 143μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	619% 68mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cocoa, dry powder, unsweetened per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Butternuts versus 1 kg of Cocoa, dry powder, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Cocoa, dry powder, unsweetened:

• 1 kilogram of Dried Butternuts has 4.9 times more Vitamin B1, 2.5 times more Vitamin B5, 4.7 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Cocoa, dry powder, unsweetened.
• While 1 kg of Cocoa, dry powder, unsweetened contains 1.6 times more Vitamin B2 and 2.1 times more Vitamin B3 than Dried Butternuts.
• 1 kilogram of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Cocoa, dry powder, unsweetened:

• 1 kilogram of Dried Butternuts has 1.7 times more Manganese and 1.2 times more Selenium than Cocoa, dry powder, unsweetened.
• While 1 kg of Cocoa, dry powder, unsweetened contains 2.4 times more Calcium, 8.4 times more Copper, 3.4 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus, 3.6 times more Potassium and 2.2 times more Zinc than Dried Butternuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 2.7 times more Energy, 4.2 times more Fat, more Omega 3, 76.7 times more Omega 6 and 1.3 times more Protein than Cocoa, dry powder, unsweetened.
• While 1 kg of Cocoa, dry powder, unsweetened contains 6.2 times more Saturated Fat, 4.8 times more Carbohydrate and 7.9 times more Fiber than Dried Butternuts.
• 1 kilogram of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3