Comparing Nutrients in 1 pound Dried Butternuts VS Puddings, vanilla, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Dried Butternuts	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	96% 2776kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	0% 0g	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	0% 0g	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	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	95% 68.6g	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	0% 0g	38g per day for Men 19-50 years
Protein	202% 113g	16.4% 9.16g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Puddings, vanilla, ready-to-eat, fat free	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	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	1.47% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	6.63% 0.086mg	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	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	39.7% 0.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	6.05% 5.44mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	24% 240mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	6.55% 0.059mg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	0.79% 0.018mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	57.8% 866mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	0.41% 15g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Puddings, vanilla, ready-to-eat, fat free per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Butternuts versus 1 lb of Puddings, vanilla, ready-to-eat, fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Butternuts vs Puddings, vanilla, ready-to-eat, fat free:

• 1 pound of Dried Butternuts has 17.4 times more Vitamin B1, 1.7 times more Vitamin B2, 20.1 times more Vitamin B3, 3.2 times more Vitamin B5, 29.5 times more Vitamin B6, 22 times more Vitamin B9 and 2.7 times more Vitamin C than Puddings, vanilla, ready-to-eat, fat free.
• While 1 lb of Puddings, vanilla, ready-to-eat, fat free contains more Vitamin B12 than Dried Butternuts.
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin B12
• 1 pound of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dried Butternuts as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs Puddings, vanilla, ready-to-eat, fat free:

• 1 pound of Dried Butternuts has 1.3 times more Calcium, 34.6 times more Copper, 11.2 times more Iron, 33.9 times more Magnesium, 1640 times more Manganese, 8.3 times more Phosphorus, 3.9 times more Potassium, 10.1 times more Selenium and 13.6 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• While 1 lb of Puddings, vanilla, ready-to-eat, fat free contains 191 times more Sodium and 23 times more Water than Dried Butternuts.
• 1 pound of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 6.9 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and 12.3 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• While 1 lb of Puddings, vanilla, ready-to-eat, fat free contains 1.7 times more Carbohydrate than Dried Butternuts.
• 1 pound of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3, Omega 6 and Fiber