Comparing Nutrients in 1 pound Dried Butternuts VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Dried Butternuts	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	96% 2776kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	59.2% 10g	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	266% 346g	130g per day for Men 19-50 years
Sugars	NA	148% 107g	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	116% 44g	38g per day for Men 19-50 years
Protein	202% 113g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	207% 1860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	257% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	269% 3.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	258% 41.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	318% 4.13mg	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	206% 826μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	516% 12.4μg	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	55% 331IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	70% 10.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	24% 240mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	238% 2.15mg	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	557% 44.5mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	130% 544mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	488% 11.2mg	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	191% 1334mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	51% 1733mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	143% 78.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.41% 15g	1.04% 38.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Butternuts versus 1 lb of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits:

• 1 pound of Dried Butternuts has more Vitamin C than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 1 lb of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contains 68.3 times more Vitamin A, 1.8 times more Vitamin B1, 5.2 times more Vitamin B2, 8.7 times more Vitamin B3, 1.6 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Butternuts.
• Both Dried Butternuts and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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
• 1 pound of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Dried Butternuts vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 1 pound of Dried Butternuts has 1.2 times more Calcium, 2 times more Magnesium, 2.7 times more Manganese and 1.5 times more Phosphorus than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 1 lb of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contains 2.4 times more Iron and 245 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain similar levels of Copper, Potassium, Selenium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 1.6 times more Energy, 10.2 times more Fat, 1.6 times more Saturated Fat, 119.4 times more Omega 3, 15.2 times more Omega 6 and 3.5 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 1 lb of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contains 6.3 times more Carbohydrate and 2.1 times more Fiber than Dried Butternuts.