Comparing Nutrients in 1 kilogram Dried Butternuts VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Dried Butternuts	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	211% 6120kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	60.6% 58.8g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	46% 14.7g	32g per day for Men 19-50 years
Omega 3	5449% 87g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	115% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	503% 654g	130g per day for Men 19-50 years
Sugars	NA	436% 316g	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	195% 74g	38g per day for Men 19-50 years
Protein	445% 249g	263% 147g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	459% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	288% 3.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	276% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	442% 22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	452% 5.88mg	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	295% 1180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	550% 13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35.6% 32mg	980% 882mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	53% 530mg	368% 3680mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	490% 4.4mg	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	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	350% 1470mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	933% 21.5mg	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	420% 2940mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	121% 4120mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	375% 206μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	130% 1950mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	401% 44mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Snacks, CLIF BAR, mixed flavors per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Butternuts versus 1 kg of Snacks, CLIF BAR, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Snacks, CLIF BAR, mixed flavors:

• 1 kg of Snacks, CLIF BAR, mixed flavors contains 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 4.2 times more Vitamin B3, 3.5 times more Vitamin B5, 1.8 times more Vitamin B9, more Vitamin B12 and 27.6 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Snacks, CLIF BAR, mixed flavors provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin B12
• Both Dried Butternuts as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Snacks, CLIF BAR, mixed flavors:

• 1 kilogram of Dried Butternuts has 1.6 times more Magnesium, 3.1 times more Manganese and 1.5 times more Phosphorus than Snacks, CLIF BAR, mixed flavors.
• While 1 kg of Snacks, CLIF BAR, mixed flavors contains 6.9 times more Calcium, 1.6 times more Iron, 195 times more Sodium and 1.4 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Snacks, CLIF BAR, mixed flavors contain similar levels of Copper, Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 1.8 times more Energy, 9.7 times more Fat, 39.8 times more Omega 3, 17.2 times more Omega 6 and 1.7 times more Protein than Snacks, CLIF BAR, mixed flavors.
• While 1 kg of Snacks, CLIF BAR, mixed flavors contains 5.4 times more Carbohydrate and 1.6 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Snacks, CLIF BAR, mixed flavors offer comparable quantities of Saturated Fat per one kilogram.