Comparing Nutrients in 1 pound Dried Butternuts VS Candies, Tamarind

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Candies, Tamarind	0%	0%	100%

Macro Nutrients

	Dried Butternuts	Candies, Tamarind	Recommended Dietary Allowance
Energy	96% 2776kcal	51.8% 1501kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	0% 0g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	0% 0g	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	321% 417g	130g per day for Men 19-50 years
Sugars	NA	492% 356g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	202% 113g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Candies, Tamarind	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	11% 0.15mg	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	7.94% 31.8μg	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	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Candies, Tamarind	Recommended Dietary Allowance
Calcium	24% 240mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.011% 0.45μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	1.4% 0.032mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	41.2% 1402mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	497% 7453mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.31% 11.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Candies, Tamarind per 1 lb

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

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

• 1 pound of Dried Butternuts has 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 9 times more Vitamin B5, 17.5 times more Vitamin B6, 9.4 times more Vitamin B9 and more Vitamin C than Candies, Tamarind.
• Both Dried Butternuts and Candies, Tamarind provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Candies, Tamarind have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Dried Butternuts as well as Candies, Tamarind have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Dried Butternuts has more Calcium, 9.4 times more Copper, more Iron, 5.3 times more Magnesium, 937.1 times more Manganese, 8 times more Phosphorus, 1.4 times more Potassium, 17.2 times more Selenium and 39.1 times more Zinc than Candies, Tamarind.
• While 1 lb of Candies, Tamarind contains 1643 times more Sodium than Dried Butternuts.
• 1 pound of Candies, Tamarind lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 1.8 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.9 times more Fiber and more Protein than Candies, Tamarind.
• While 1 lb of Candies, Tamarind contains 7.6 times more Carbohydrate than Dried Butternuts.
• 1 pound of Candies, Tamarind provide inadequate amounts of Omega 3, Omega 6 and Protein