Comparing Nutrients in 300 calories Candies, coconut bar, not chocolate covered VS Dried Butternuts

Weight per 300 calories

• Candies, coconut bar, not chocolate covered: 62.4g
• Dried Butternuts: 49g

Dried Butternuts have 1.3 times more energy per unit of mass than Candies, coconut bar, not chocolate covered, which is very high in comparison to other foods. Candies, coconut bar, not chocolate covered having very high energy density.

Discover which food has more nutrients per 300 calories - Candies, coconut bar, not chocolate covered or Dried Butternuts?

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Dried Butternuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.8% 17.2g	28.8% 28g	97g per day for Men 19-50 years
Saturated Fat	49.8% 16g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	267% 4.27g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	4.54% 5.9g	130g per day for Men 19-50 years
Sugars	31% 22.6g	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	10.5% 4g	6.06% 2.3g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 2.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.6% 0.043mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.15mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.16% 0.028mg	21% 0.27mg	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	3.43% 13.7μg	8.1% 32.4μg	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	1.87% 1.7mg	1.74% 1.57mg	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	0.83% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.052% 0.062μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Dried Butternuts	Recommended Dietary Allowance
Calcium	2.7% 27mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	24.5% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	6% 0.48mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	33.6% 0.77mg	140% 3.2mg	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	8.3% 58mg	31.2% 219mg	700mg per day for Men 19-50 years
Potassium	5.4% 183mg	6.07% 206mg	3400mg per day for Men 19-50 years
Selenium	9.75% 5.36μg	15.3% 8.43μg	55μg per day for Men 19-50 years
Sodium	5.32% 80mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.22% 8.27g	0.044% 1.64g	3700g per day for Men 19-50 years

Candies, Coconut Bar, Not Chocolate Covered VS Dried Butternuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Candies, coconut bar, not chocolate covered or Dried Butternuts?

Lets compare vitamin content per 300 calories of Candies, coconut bar, not chocolate covered vs Dried Butternuts:

• 300 kcal of Dried Butternuts contain 4.4 times more Vitamin B1, 2 times more Vitamin B5, 9.8 times more Vitamin B6 and 2.4 times more Vitamin B9 than Candies, coconut bar, not chocolate covered.
• 300 calories of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Candies, coconut bar, not chocolate covered as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Candies, coconut bar, not chocolate covered vs Dried Butternuts:

• 300 kcal of Dried Butternuts contain 4.1 times more Iron, 6.9 times more Magnesium, 4.2 times more Manganese, 3.8 times more Phosphorus, 1.6 times more Selenium and 2.4 times more Zinc than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Dried Butternuts contain similar levels of Copper per 300 calories.
• 300 calories of Candies, coconut bar, not chocolate covered lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Candies, coconut bar, not chocolate covered as well as Dried Butternuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Candies, coconut bar, not chocolate covered have 24.9 times more Saturated Fat, 5.9 times more Carbohydrate and 1.7 times more Fiber than Dried Butternuts.
• While 300 kcal of Dried Butternuts contain 1.6 times more Fat, more Omega 3, 315.6 times more Omega 6 and 9.2 times more Protein than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Dried Butternuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3, Omega 6 and Protein
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate