Comparing Nutrients in 1 pound Dried Butternuts VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Dried Butternuts	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	96% 2776kcal	65.4% 1896kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	40.4% 39g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	114% 19.4g	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	258% 336g	130g per day for Men 19-50 years
Sugars	NA	8.07% 5.85g	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	1.2% 0.86g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	56% 21.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	202% 113g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Crackers, saltines (includes oyster, soda, soup)	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	265% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	183% 29.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	30% 0.39mg	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	152% 608μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	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	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	24% 240mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	70% 0.63mg	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	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	135% 3.1mg	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	66% 463mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	20.3% 689mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	85% 46.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	285% 4268mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Crackers, saltines (includes oyster, soda, soup) per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Butternuts versus 1 lb of Crackers, saltines (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Butternuts vs Crackers, saltines (includes oyster, soda, soup):

• 1 pound of Dried Butternuts has 6.5 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines (includes oyster, soda, soup) contains 1.8 times more Vitamin B1, 3.3 times more Vitamin B2, 6.2 times more Vitamin B3, 2 times more Vitamin B9 and more Vitamin B12 than Dried Butternuts.
• Both Dried Butternuts and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin B12
• 1 pound of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs Crackers, saltines (includes oyster, soda, soup):

• 1 pound of Dried Butternuts has 2.8 times more Calcium, 3.2 times more Copper, 10.3 times more Magnesium, 9.6 times more Manganese, 4.4 times more Phosphorus, 2.8 times more Potassium, 1.7 times more Selenium and 4.5 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines (includes oyster, soda, soup) contains 1.4 times more Iron and 941 times more Sodium than Dried Butternuts.
• 1 pound of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 1.5 times more Energy, 6.6 times more Fat, 15.8 times more Omega 3, 7.9 times more Omega 6, 1.7 times more Fiber and 2.6 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines (includes oyster, soda, soup) contains 1.3 times more Saturated Fat and 6.1 times more Carbohydrate than Dried Butternuts.