Comparing Nutrients in 300 calories Dried Butternuts VS Candies, Tamarind

Weight per 300 calories

• Dried Butternuts: 49g
• Candies, Tamarind: 91g

Dried Butternuts have 1.8 times more energy per 100g than Candies, Tamarind. It has very high energy density when compared to other foods. Candies, Tamarind having high energy density.

Discover which food has more nutrients per 300 calories - Dried Butternuts or Candies, Tamarind?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Candies, Tamarind	0%	0%	100%

Macro Nutrients

	Dried Butternuts	Candies, Tamarind	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.8% 28g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0% 0g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.54% 5.9g	64% 83.3g	130g per day for Men 19-50 years
Sugars	NA	98% 71.2g	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	6.06% 2.3g	5.96% 2.27g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Candies, Tamarind	Recommended Dietary Allowance
Vitamin A	0.33% 2.94μg	0.1% 0.91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	1.27% 0.063mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	2.23% 0.029mg	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	8.1% 32.4μg	1.6% 6.34μg	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	1.74% 1.57mg	0% 0mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.06% 1.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Candies, Tamarind	Recommended Dietary Allowance
Calcium	2.6% 26mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	4.83% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.002% 0.091μg	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	24.6% 1.97mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	9.7% 40.8mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	0.28% 0.006mg	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	31.2% 219mg	7.25% 50.8mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.43μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	99% 1489mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	0.66% 0.073mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	0.062% 2.3g	3700g per day for Men 19-50 years

Dried Butternuts VS Candies, Tamarind Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Butternuts or Candies, Tamarind?

Lets compare vitamin content per 300 calories of Dried Butternuts vs Candies, Tamarind:

• 300 calories of Dried Butternuts have 4.9 times more Vitamin B5, 9.5 times more Vitamin B6 and 5.1 times more Vitamin B9 than Candies, Tamarind.
• Both Dried Butternuts and Candies, Tamarind provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Candies, Tamarind have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dried Butternuts as well as Candies, Tamarind 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 Dried Butternuts vs Candies, Tamarind:

• 300 calories of Dried Butternuts have 5.1 times more Copper, more Iron, 2.8 times more Magnesium, 506.9 times more Manganese, 4.3 times more Phosphorus, 9.3 times more Selenium and 21.2 times more Zinc than Candies, Tamarind.
• While 300 kcal of Candies, Tamarind contain 1.4 times more Potassium and 3037.8 times more Sodium than Dried Butternuts.
• 300 calories of Candies, Tamarind lack sufficient amounts of Copper, Iron, Manganese, Selenium and Zinc
• Both Dried Butternuts as well as Candies, Tamarind lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Butternuts have more Fat, more Omega 3, more Omega 6 and more Protein than Candies, Tamarind.
• While 300 kcal of Candies, Tamarind contain 14.1 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Candies, Tamarind offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 300 calories of Candies, Tamarind provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein