Comparing Nutrients in 1 pound Dried Butternuts VS Candies, sweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Candies, sweet chocolate	3%	54%	43%

Macro Nutrients

	Dried Butternuts	Candies, sweet chocolate	Recommended Dietary Allowance
Energy	96% 2776kcal	79.3% 2300kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	160% 155g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	285% 91g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	25.6% 4.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	211% 274g	130g per day for Men 19-50 years
Sugars	NA	322% 234g	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	56% 21.3g	65.7% 25g	38g per day for Men 19-50 years
Protein	202% 113g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Candies, sweet chocolate	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	15% 0.2mg	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	75% 299μg	3.4% 13.6μg	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	16% 14.5mg	0% 0mg	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	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Candies, sweet chocolate	Recommended Dietary Allowance
Calcium	24% 240mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	289% 2.6mg	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	228% 18.2mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	122% 513mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	97% 2.24mg	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	289% 2023mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.061% 2.27g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Candies, sweet chocolate per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Butternuts versus 1 lb of Candies, sweet chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Butternuts vs Candies, sweet chocolate:

• 1 pound of Dried Butternuts has 19.2 times more Vitamin B1, 1.6 times more Vitamin B3, 8.9 times more Vitamin B5, 13 times more Vitamin B6, 22 times more Vitamin B9 and more Vitamin C than Candies, sweet chocolate.
• While 1 lb of Candies, sweet chocolate contains 1.6 times more Vitamin B2 than Dried Butternuts.
• 1 pound of Candies, sweet chocolate have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Dried Butternuts as well as Candies, sweet chocolate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs Candies, sweet chocolate:

• 1 pound of Dried Butternuts has 2.2 times more Calcium, 1.5 times more Iron, 2.1 times more Magnesium, 13.3 times more Manganese, 3 times more Phosphorus, 1.5 times more Potassium, 6.1 times more Selenium and 2.1 times more Zinc than Candies, sweet chocolate.
• While 1 lb of Candies, sweet chocolate contains 1.3 times more Copper than Dried Butternuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 1.2 times more Energy, 1.7 times more Fat, 290.6 times more Omega 3, 35.1 times more Omega 6 and 6.4 times more Protein than Candies, sweet chocolate.
• While 1 lb of Candies, sweet chocolate contains 15.4 times more Saturated Fat and 5 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Candies, sweet chocolate offer comparable quantities of Fiber per one pound.
• 1 pound of Candies, sweet chocolate provide inadequate amounts of Omega 3