Comparing Nutrients in 1 pound Dried Butternuts VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Dried Butternuts	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	96% 2776kcal	72.4% 2100kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	83.4% 81g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	61.6% 19.7g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	188% 32g	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	239% 310g	130g per day for Men 19-50 years
Sugars	NA	65.3% 47.3g	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	1.13% 0.82g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 44g	g per day for Men 19-50 years
Fiber	56% 21.3g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	202% 113g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Crackers, standard snack-type, with whole wheat	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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	63% 0.82mg	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	65.8% 263μg	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	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	24% 240mg	75.7% 757mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	99% 0.89mg	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	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	181% 4.15mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	71.8% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	226% 3393mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Crackers, standard snack-type, with whole wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Butternuts versus 1 lb of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Butternuts vs Crackers, standard snack-type, with whole wheat:

• 1 pound of Dried Butternuts has 1.3 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 1.6 times more Vitamin B2 and 4.3 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs Crackers, standard snack-type, with whole wheat:

• 1 pound of Dried Butternuts has 2.3 times more Copper, 5 times more Magnesium, 7.2 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium, 2 times more Selenium and 2.8 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 3.2 times more Calcium and 748 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Crackers, standard snack-type, with whole wheat contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 1.3 times more Energy, 3.2 times more Fat, 9.8 times more Omega 3, 4.8 times more Omega 6 and 3.4 times more Protein than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 3.3 times more Saturated Fat and 5.7 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Crackers, standard snack-type, with whole wheat offer comparable quantities of Fiber per one pound.