Comparing Nutrients in 1 kilogram Dried Butternuts VS Snacks, potato sticks

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Dried Butternuts	Snacks, potato sticks	Recommended Dietary Allowance
Energy	211% 6120kcal	180% 5220kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	355% 344g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	278% 88.8g	32g per day for Men 19-50 years
Omega 3	5449% 87g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	1047% 178g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	410% 533g	130g per day for Men 19-50 years
Sugars	NA	3.03% 2.2g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	445% 249g	120% 67g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Snacks, potato sticks	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	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	299% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	80.6% 4.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	246% 3.2mg	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	100% 400μg	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	526% 473mg	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	607% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	53% 530mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	350% 3.15mg	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	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	184% 4.23mg	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	246% 1720mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	364% 12370mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	422% 6330mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	90% 9.9mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Snacks, potato sticks per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Snacks, potato sticks:

• 1 kilogram of Dried Butternuts has 4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Snacks, potato sticks.
• While 1 kg of Snacks, potato sticks contains 4.6 times more Vitamin B3 and 14.8 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts as well as Snacks, potato sticks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Snacks, potato sticks:

• 1 kilogram of Dried Butternuts has 2.9 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 3.7 times more Magnesium, 15.5 times more Manganese, 2.6 times more Phosphorus, 2.1 times more Selenium and 3.2 times more Zinc than Snacks, potato sticks.
• While 1 kg of Snacks, potato sticks contains 2.9 times more Potassium and 633 times more Sodium than Dried Butternuts.
• 1 kilogram of Snacks, potato sticks lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 1.7 times more Fat, 124.5 times more Omega 3, 1.9 times more Omega 6, 1.4 times more Fiber and 3.7 times more Protein than Snacks, potato sticks.
• While 1 kg of Snacks, potato sticks contains 6.8 times more Saturated Fat and 4.4 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Snacks, potato sticks offer comparable quantities of Energy per one kilogram.