Comparing Nutrients in 1 kilogram Dried Butternuts VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Dried Butternuts	Cookies, fig bars	Recommended Dietary Allowance
Energy	211% 6120kcal	120% 3480kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	75.3% 73g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	5449% 87g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	152% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	545% 709g	130g per day for Men 19-50 years
Sugars	NA	639% 464g	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	121% 46g	38g per day for Men 19-50 years
Protein	445% 249g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	72.8% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	57.7% 0.75mg	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	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35.6% 32mg	3.33% 3mg	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	43.3% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	48.3% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cookies, fig bars	Recommended Dietary Allowance
Calcium	53% 530mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	163% 1.47mg	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	363% 29mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	149% 3.43mg	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	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	233% 3500mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	4.46% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cookies, fig bars per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Cookies, fig bars:

• 1 kilogram of Dried Butternuts has 2.4 times more Vitamin B1, 1.7 times more Vitamin B5, 7.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 10.7 times more Vitamin C than Cookies, fig bars.
• While 1 kg of Cookies, fig bars contains 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and more Vitamin B12 than Dried Butternuts.
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin B12
• 1 kilogram of Cookies, fig bars have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Cookies, fig bars:

• 1 kilogram of Dried Butternuts has 3.1 times more Copper, 1.4 times more Iron, 8.8 times more Magnesium, 19.1 times more Manganese, 7.2 times more Phosphorus, 2 times more Potassium, 5.2 times more Selenium and 8 times more Zinc than Cookies, fig bars.
• While 1 kg of Cookies, fig bars contains 350 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Cookies, fig bars contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 1.8 times more Energy, 7.8 times more Fat, 47.9 times more Omega 3, 13.1 times more Omega 6 and 6.7 times more Protein than Cookies, fig bars.
• While 1 kg of Cookies, fig bars contains 5.9 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Cookies, fig bars offer comparable quantities of Saturated Fat and Fiber per one kilogram.