Comparing Nutrients in 300 calories Dried Butternuts VS Unflavored Wheat-based Formulated with Salt

Weight per 300 calories

• Dried Butternuts: 49g
• Unflavored Wheat-based Formulated with Salt: 48.2g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Dried Butternuts or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Dried Butternuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.8% 28g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	51% 0.81g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	59.5% 10g	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	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	NA	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	6.06% 2.3g	6.6% 2.5g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Unflavored Wheat-based Formulated with Salt	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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	4.52% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	14.6% 0.19mg	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	17% 68.5μg	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	0.054% 0.048mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	2.6% 26mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	9.65% 0.087mg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	6.66% 28mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	166% 3.8mg	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	31.2% 219mg	25.6% 179mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	16.2% 244mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	0.033% 1.2g	3700g per day for Men 19-50 years

Dried Butternuts VS Unflavored Wheat-based Formulated With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Butternuts or Unflavored Wheat-based Formulated with Salt?

Lets compare vitamin content per 300 calories of Dried Butternuts vs Unflavored Wheat-based Formulated with Salt:

• 300 calories of Dried Butternuts have 1.3 times more Vitamin B1, 2.1 times more Vitamin B5 and 1.4 times more Vitamin B6 than Unflavored Wheat-based Formulated with Salt.
• While 300 kcal of Unflavored Wheat-based Formulated with Salt contain 2 times more Vitamin B2 and 2.1 times more Vitamin B9 than Dried Butternuts.
• 300 calories of Dried Butternuts have insufficient amounts of Vitamin B2
• 300 calories of Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin B5
• Both Dried Butternuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Butternuts vs Unflavored Wheat-based Formulated with Salt:

• 300 calories of Dried Butternuts have 2.5 times more Copper, 1.7 times more Iron, 4.2 times more Magnesium, 1.2 times more Phosphorus and 1.3 times more Potassium than Unflavored Wheat-based Formulated with Salt.
• While 300 kcal of Unflavored Wheat-based Formulated with Salt contain 496.9 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Unflavored Wheat-based Formulated with Salt contain similar levels of Manganese and Zinc per 300 calories.
• 300 calories of Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Potassium
• Both Dried Butternuts as well as Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Butternuts have 5.3 times more Omega 3, 1.6 times more Omega 6 and 1.8 times more Protein than Unflavored Wheat-based Formulated with Salt.
• While 300 kcal of Unflavored Wheat-based Formulated with Salt contain 6.6 times more Saturated Fat and 1.9 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat and Fiber per 300 calories.
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate