Comparing Nutrients in 1 pound Candies, coconut bar, not chocolate covered VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Dried Butternuts	Recommended Dietary Allowance
Energy	75.2% 2182kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	362% 116g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	0% 0g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	42% 54.7g	130g per day for Men 19-50 years
Sugars	226% 164g	NA	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	76.4% 29g	56% 21.3g	38g per day for Men 19-50 years
Protein	17.3% 9.66g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	195% 2.54mg	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	25% 100μg	75% 299μg	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	13.6% 12.2mg	16% 14.5mg	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	6.05% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Dried Butternuts	Recommended Dietary Allowance
Calcium	19.5% 195mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	227% 2.04mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	43.7% 3.5mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	244% 5.6mg	1294% 29.8mg	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	60.3% 422mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	38.7% 581mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.63% 60g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, coconut bar, not chocolate covered VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Candies, coconut bar, not chocolate covered versus 1 lb of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Candies, coconut bar, not chocolate covered vs Dried Butternuts:

• 1 lb of Dried Butternuts contains 5.6 times more Vitamin B1, 7 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5, 12.4 times more Vitamin B6 and 3 times more Vitamin B9 than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Dried Butternuts provide similar amounts of Vitamin C per one pound.
• 1 pound of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2
• Both Candies, coconut bar, not chocolate covered as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Candies, coconut bar, not chocolate covered vs Dried Butternuts:

• 1 pound of Candies, coconut bar, not chocolate covered has 128 times more Sodium than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.3 times more Copper, 5.2 times more Iron, 8.8 times more Magnesium, 5.3 times more Manganese, 4.8 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 3.1 times more Zinc than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Dried Butternuts contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Candies, coconut bar, not chocolate covered has 19.6 times more Saturated Fat, 4.6 times more Carbohydrate and 1.4 times more Fiber than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.3 times more Energy, 2.1 times more Fat, more Omega 3, 401.5 times more Omega 6 and 11.7 times more Protein than Candies, coconut bar, not chocolate covered.
• 1 pound of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6