Comparing Nutrients in 1 pound Dried Butternuts VS Figs, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Dried Butternuts	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	96% 2776kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	NA	1.6g per day for Men 19-50 years
Omega 6	900% 153g	1.25% 0.21g	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	97% 126g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	202% 113g	3.08% 1.72g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	6.26% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	NA	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	NA	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	5.04% 4.54mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	24% 240mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	52% 0.47mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	16.4% 0.38mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.41% 15g	8.75% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Figs, canned, extra heavy syrup pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Butternuts versus 1 lb of Figs, canned, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Butternuts vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 1 pound of Dried Butternuts has 17.4 times more Vitamin B1, 4.1 times more Vitamin B2, 2.5 times more Vitamin B3, 9.2 times more Vitamin B5 and 3.2 times more Vitamin C than Figs, canned, extra heavy syrup pack, solids and liquids.
• 1 pound of Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Dried Butternuts as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 1 pound of Dried Butternuts has 2 times more Calcium, 4.4 times more Copper, 14.4 times more Iron, 23.7 times more Magnesium, 79 times more Manganese, 44.6 times more Phosphorus, 4.3 times more Potassium and 28.5 times more Zinc than Figs, canned, extra heavy syrup pack, solids and liquids.
• 1 pound of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 5.7 times more Energy, 569.8 times more Fat, 65.3 times more Saturated Fat, 717.6 times more Omega 6 and 65.5 times more Protein than Figs, canned, extra heavy syrup pack, solids and liquids.
• While 1 lb of Figs, canned, extra heavy syrup pack, solids and liquids contains 2.3 times more Carbohydrate than Dried Butternuts.
• 1 pound of Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein