Comparing Nutrients in 300 calories Dried Butternuts VS Cookie, butter or sugar, with chocolate icing or filling

Weight per 300 calories

• Dried Butternuts: 49g
• Cookie, butter or sugar, with chocolate icing or filling: 59.6g

Dried Butternuts have 1.2 times more energy per 100g than Cookie, butter or sugar, with chocolate icing or filling. It has very high energy density when compared to other foods. Cookie, butter or sugar, with chocolate icing or filling having very high energy density.

Discover which food has more nutrients per 300 calories - Dried Butternuts or Cookie, butter or sugar, with chocolate icing or filling?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Dried Butternuts	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.8% 28g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	27.6% 8.83g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.21% 0.6mg	290mg per day for Men 19-50 years
Carbohydrate	4.54% 5.9g	31.6% 41g	130g per day for Men 19-50 years
Sugars	NA	28% 20g	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	3% 1.13g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	4.37% 2.45g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	0.33% 2.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	7.83% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	1.2% 0.016mg	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	10.6% 42.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.75% 0.018μg	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	0.099% 0.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	2.6% 26mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	24% 0.22mg	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	24.6% 1.97mg	18% 1.46mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	1.85% 7.75mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	NA	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	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.43μg	9.76% 5.37μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	0.032% 1.2g	3700g per day for Men 19-50 years

Dried Butternuts VS Cookie, Butter Or Sugar, With Chocolate Icing Or Filling Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Butternuts or Cookie, butter or sugar, with chocolate icing or filling?

Lets compare vitamin content per 300 calories of Dried Butternuts vs Cookie, butter or sugar, with chocolate icing or filling:

• 300 calories of Dried Butternuts have 17.7 times more Vitamin B6 than Cookie, butter or sugar, with chocolate icing or filling.
• While 300 kcal of Cookie, butter or sugar, with chocolate icing or filling contain 1.6 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Dried Butternuts.
• Both Dried Butternuts and Cookie, butter or sugar, with chocolate icing or filling provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Dried Butternuts have insufficient amounts of Vitamin B2 and Vitamin B3
• 300 calories of Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin B6
• Both Dried Butternuts as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Butternuts vs Cookie, butter or sugar, with chocolate icing or filling:

• 300 calories of Dried Butternuts have 1.4 times more Iron, 15 times more Magnesium, 5 times more Phosphorus, 1.5 times more Potassium, 1.6 times more Selenium and 12.9 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.
• While 300 kcal of Cookie, butter or sugar, with chocolate icing or filling contain 366.2 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Cookie, butter or sugar, with chocolate icing or filling contain similar levels of Copper per 300 calories.
• 300 calories of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Dried Butternuts as well as Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Butternuts have 2 times more Fat, 20.1 times more Omega 3, 5.9 times more Omega 6, 2 times more Fiber and 5 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• While 300 kcal of Cookie, butter or sugar, with chocolate icing or filling contain 13.8 times more Saturated Fat and 6.9 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Cookie, butter or sugar, with chocolate icing or filling offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 300 calories of Cookie, butter or sugar, with chocolate icing or filling provide inadequate amounts of Fiber and Protein