Comparing Nutrients in 1 kilogram Dried Butternuts VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Dried Butternuts	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	211% 6120kcal	160% 4630kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	184% 178g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	136% 43.5g	32g per day for Men 19-50 years
Omega 3	5449% 87g	558% 8.9g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	414% 70.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	526% 684g	130g per day for Men 19-50 years
Sugars	NA	144% 104g	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	2.5% 1.8g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 97g	g per day for Men 19-50 years
Fiber	124% 47g	129% 49g	38g per day for Men 19-50 years
Protein	445% 249g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Crackers, standard snack-type, with whole wheat	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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	278% 44.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	95% 4.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	138% 1.8mg	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	145% 580μg	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	193% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	53% 530mg	167% 1670mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	219% 1.97mg	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	456% 36.5mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	398% 9.16mg	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	509% 3560mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	61.5% 2090mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	158% 87μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	499% 7480mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	0.74% 27.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Crackers, standard snack-type, with whole wheat per 1 kg

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

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

• 1 kilogram of Dried Butternuts has 1.3 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While 1 kg of Crackers, standard snack-type, with whole wheat contains 1.6 times more Vitamin B2 and 4.3 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dried Butternuts has 2.3 times more Copper, 5 times more Magnesium, 7.2 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium, 2 times more Selenium and 2.8 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While 1 kg of Crackers, standard snack-type, with whole wheat contains 3.2 times more Calcium and 748 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Crackers, standard snack-type, with whole wheat contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 1.3 times more Energy, 3.2 times more Fat, 9.8 times more Omega 3, 4.8 times more Omega 6 and 3.4 times more Protein than Crackers, standard snack-type, with whole wheat.
• While 1 kg of Crackers, standard snack-type, with whole wheat contains 3.3 times more Saturated Fat and 5.7 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Crackers, standard snack-type, with whole wheat offer comparable quantities of Fiber per one kilogram.