Comparing Nutrients in 1 pound Pie, fried pies, fruit VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, fruit	4%	44%	52%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Pie, fried pies, fruit	Dried Butternuts	Recommended Dietary Allowance
Energy	49.4% 1433kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	75.3% 73g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	35% 11g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	128% 22g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 193g	42% 54.7g	130g per day for Men 19-50 years
Sugars	134% 97g	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	31% 11.8g	56% 21.3g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, fruit	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.46mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.98% 0.5mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	195% 2.54mg	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	20.4% 81.6μg	75% 299μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	16% 14.5mg	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	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, fruit	Dried Butternuts	Recommended Dietary Allowance
Calcium	9.98% 100mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	227% 2.04mg	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	69% 5.53mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	1294% 29.8mg	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	28% 195mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	101% 1510mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	129% 14mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, fried pies, fruit VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie, fried pies, fruit versus 1 lb of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pie, fried pies, fruit vs Dried Butternuts:

• 1 pound of Pie, fried pies, fruit has 1.4 times more Vitamin B3 and more Vitamin B12 than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 5.8 times more Vitamin B5, 18.7 times more Vitamin B6, 3.7 times more Vitamin B9 and 2.5 times more Vitamin C than Pie, fried pies, fruit.
• 1 pound of Pie, fried pies, fruit have insufficient amounts of Vitamin C
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin B12
• Both Pie, fried pies, fruit as well as Dried Butternuts have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Pie, fried pies, fruit vs Dried Butternuts:

• 1 pound of Pie, fried pies, fruit has 333 times more Sodium than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2.4 times more Calcium, 9.6 times more Copper, 3.3 times more Iron, 23.7 times more Magnesium, 29.3 times more Manganese, 10.4 times more Phosphorus, 6.5 times more Potassium, 7.2 times more Selenium and 13.6 times more Zinc than Pie, fried pies, fruit.
• 1 pound of Pie, fried pies, fruit lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie, fried pies, fruit has 1.9 times more Saturated Fat and 3.5 times more Carbohydrate than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.9 times more Energy, 3.5 times more Fat, 15.3 times more Omega 3, 7 times more Omega 6, 1.8 times more Fiber and 8.3 times more Protein than Pie, fried pies, fruit.