Comparing Nutrients in 1 pound Dried Butternuts VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Dried Butternuts	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	96% 2776kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	446% 143g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	10.4% 1.76g	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	166% 216g	130g per day for Men 19-50 years
Sugars	NA	270% 196g	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	202% 113g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Shredded Sweetened Dried Coconut Meat	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	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	65.5% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	95% 1.23mg	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	9.07% 36.3μg	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	3.53% 3.18mg	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	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	24% 240mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	158% 1.4mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	54% 227mg	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	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	138% 75.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	79.2% 1188mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	0.41% 15g	1.54% 57g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Shredded Sweetened Dried Coconut Meat per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Butternuts versus 1 lb of Shredded Sweetened Dried Coconut Meat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Butternuts vs Shredded Sweetened Dried Coconut Meat:

• 1 pound of Dried Butternuts has 12.4 times more Vitamin B1, 7.4 times more Vitamin B2, 2.2 times more Vitamin B3, 2.1 times more Vitamin B6, 8.3 times more Vitamin B9 and 4.6 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• Both Dried Butternuts and Shredded Sweetened Dried Coconut Meat provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2 and Vitamin C
• Both Dried Butternuts as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs Shredded Sweetened Dried Coconut Meat:

• 1 pound of Dried Butternuts has 3.5 times more Calcium, 1.4 times more Copper, 2.1 times more Iron, 4.7 times more Magnesium, 2.7 times more Manganese, 4.2 times more Phosphorus, 1.2 times more Potassium and 1.7 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• While 1 lb of Shredded Sweetened Dried Coconut Meat contains 262 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Shredded Sweetened Dried Coconut Meat contain similar levels of Selenium per one pound.
• 1 pound of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 1.2 times more Energy, 1.6 times more Fat, more Omega 3, 86.9 times more Omega 6 and 8.6 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While 1 lb of Shredded Sweetened Dried Coconut Meat contains 24.1 times more Saturated Fat and 4 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Shredded Sweetened Dried Coconut Meat offer comparable quantities of Fiber per one pound.
• 1 pound of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3