Comparing Nutrients in 1 kilogram Dried Butternuts VS Crackers, multigrain

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Dried Butternuts	Crackers, multigrain	Recommended Dietary Allowance
Energy	211% 6120kcal	166% 4820kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	103% 33g	32g per day for Men 19-50 years
Omega 3	5449% 87g	851% 13.6g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	614% 104g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	520% 676g	130g per day for Men 19-50 years
Sugars	NA	166% 120g	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	92% 35g	38g per day for Men 19-50 years
Protein	445% 249g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Crackers, multigrain	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	433% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	90% 1.17mg	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	258% 1030μg	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	117% 17.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	300% 360μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Crackers, multigrain	Recommended Dietary Allowance
Calcium	53% 530mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	168% 1.5mg	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	503% 40mg	324% 26mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	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	637% 4460mg	417% 2920mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	50.3% 1710mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	475% 261μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	589% 8830mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Crackers, multigrain per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Crackers, multigrain:

• 1 kilogram of Dried Butternuts has 4.8 times more Vitamin B6 and more Vitamin C than Crackers, multigrain.
• While 1 kg of Crackers, multigrain contains 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.6 times more Vitamin B9 than Dried Butternuts.
• 1 kilogram of Crackers, multigrain have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Crackers, multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Crackers, multigrain:

• 1 kilogram of Dried Butternuts has 3.8 times more Calcium, 3 times more Copper, 1.6 times more Iron, 8.2 times more Magnesium, 1.5 times more Phosphorus, 2.5 times more Potassium and 3.2 times more Zinc than Crackers, multigrain.
• While 1 kg of Crackers, multigrain contains 1.5 times more Selenium and 883 times more Sodium than Dried Butternuts.
• 1 kilogram of Crackers, multigrain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 1.3 times more Energy, 2.8 times more Fat, 6.4 times more Omega 3, 3.2 times more Omega 6, 1.3 times more Fiber and 3.5 times more Protein than Crackers, multigrain.
• While 1 kg of Crackers, multigrain contains 2.5 times more Saturated Fat and 5.6 times more Carbohydrate than Dried Butternuts.