Comparing Nutrients in 1 pound Dried Butternuts VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Dried Butternuts	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	96% 2776kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	46% 7.8g	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	280% 364g	130g per day for Men 19-50 years
Sugars	NA	131% 95g	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	84.8% 32.2g	38g per day for Men 19-50 years
Protein	202% 113g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	373% 3361μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	491% 5.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	473% 75.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	68.6% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	593% 7.7mg	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	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	202% 1211IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.37% 1.4mg	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	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	24% 240mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	151% 1.36mg	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	1701% 136mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	107% 449mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	NA	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	200% 1402mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	179% 2685mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cereals ready-to-eat, POST, ALPHA-BITS per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Butternuts versus 1 lb of Cereals ready-to-eat, POST, ALPHA-BITS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Butternuts vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 1 lb of Cereals ready-to-eat, POST, ALPHA-BITS contains 123.5 times more Vitamin A, 3.4 times more Vitamin B1, 9.5 times more Vitamin B2, 16 times more Vitamin B3, 3 times more Vitamin B6, 10.1 times more Vitamin B9, more Vitamin B12, 6.3 times more Vitamin C and more Vitamin D than Dried Butternuts.
• Both Dried Butternuts and Cereals ready-to-eat, POST, ALPHA-BITS provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for Dried Butternuts vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 1 pound of Dried Butternuts has 1.5 times more Calcium, 1.5 times more Copper, 2.4 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 1 lb of Cereals ready-to-eat, POST, ALPHA-BITS contains 7.5 times more Iron, 592 times more Sodium and 1.6 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Cereals ready-to-eat, POST, ALPHA-BITS contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 1.6 times more Energy, 12.4 times more Fat, 113.2 times more Omega 3, 19.6 times more Omega 6 and 2.5 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 1 lb of Cereals ready-to-eat, POST, ALPHA-BITS contains 6.7 times more Carbohydrate and 1.5 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Cereals ready-to-eat, POST, ALPHA-BITS offer comparable quantities of Saturated Fat per one pound.