Comparing Nutrients in 1 pound Cookies, peanut butter sandwich, regular VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Dried Butternuts	Recommended Dietary Allowance
Energy	74.8% 2168kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	30.3% 0.49g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	42% 54.7g	130g per day for Men 19-50 years
Sugars	222% 161g	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	22.7% 8.6g	56% 21.3g	38g per day for Men 19-50 years
Protein	71.3% 40g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	69% 277μg	75% 299μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	43.5% 1.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	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	56.5% 8.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Dried Butternuts	Recommended Dietary Allowance
Calcium	24% 240mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	119% 1.08mg	227% 2.04mg	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	147% 11.8mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	180% 4.14mg	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	122% 853mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	63.5% 35μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	111% 1669mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, regular VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, peanut butter sandwich, regular 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 Cookies, peanut butter sandwich, regular vs Dried Butternuts:

• 1 pound of Cookies, peanut butter sandwich, regular has 1.8 times more Vitamin B2, 3.6 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin B12 than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 4 times more Vitamin B6 and 32 times more Vitamin C than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Dried Butternuts provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin C
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin B12
• Both Cookies, peanut butter sandwich, regular as well as Dried Butternuts have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookies, peanut butter sandwich, regular vs Dried Butternuts:

• 1 pound of Cookies, peanut butter sandwich, regular has 368 times more Sodium than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.9 times more Copper, 1.5 times more Iron, 4.8 times more Magnesium, 7.2 times more Manganese, 2.4 times more Phosphorus, 2.2 times more Potassium, 2.2 times more Selenium and 3 times more Zinc than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Dried Butternuts contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, peanut butter sandwich, regular has 3.8 times more Saturated Fat and 5.4 times more Carbohydrate than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.3 times more Energy, 2.7 times more Fat, 81.5 times more Omega 3, 9.1 times more Omega 6, 2.5 times more Fiber and 2.8 times more Protein than Cookies, peanut butter sandwich, regular.