Comparing Nutrients in 1 pound Crackers, standard snack-type, sandwich, with peanut butter filling VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Dried Butternuts	Recommended Dietary Allowance
Energy	77.3% 2241kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	68% 21.8g	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	121% 20.6g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	42% 54.7g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	3.2% 2.3g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 30g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	56% 21.3g	38g per day for Men 19-50 years
Protein	93% 52g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	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	185% 2.2mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.7mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	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	98% 390μg	75% 299μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	62.3% 9.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Dried Butternuts	Recommended Dietary Allowance
Calcium	36.7% 367mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	157% 12.6mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	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	178% 1243mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	28.7% 975mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	242% 3633mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	46.6% 5.13mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, sandwich, with peanut butter filling VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, standard snack-type, sandwich, with peanut butter filling 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 Crackers, standard snack-type, sandwich, with peanut butter filling vs Dried Butternuts:

• 1 pound of Crackers, standard snack-type, sandwich, with peanut butter filling has 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 5.9 times more Vitamin B3 and 1.3 times more Vitamin B9 than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.3 times more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• 1 pound of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin C
• Both Crackers, standard snack-type, sandwich, with peanut butter filling 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 Crackers, standard snack-type, sandwich, with peanut butter filling vs Dried Butternuts:

• 1 pound of Crackers, standard snack-type, sandwich, with peanut butter filling has 1.5 times more Calcium and 801 times more Sodium than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.4 times more Copper, 1.5 times more Iron, 4.3 times more Magnesium, 8.4 times more Manganese, 1.6 times more Phosphorus, 2 times more Potassium, 1.6 times more Selenium and 2.8 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, standard snack-type, sandwich, with peanut butter filling has 3.7 times more Saturated Fat and 4.8 times more Carbohydrate than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2.3 times more Fat, more Omega 3, 7.4 times more Omega 6, 2 times more Fiber and 2.2 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dried Butternuts offer comparable quantities of Energy per one pound.
• 1 pound of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3