Comparing Nutrients in 300 calories Dried Butternuts VS Syrup, NESTLE, chocolate

Weight per 300 calories

• Dried Butternuts: 49g
• Syrup, NESTLE, chocolate: 112g

Dried Butternuts have 2.3 times more energy per 100g than Syrup, NESTLE, chocolate. It has very high energy density when compared to other foods. Syrup, NESTLE, chocolate having high energy density.

Discover which food has more nutrients per 300 calories - Dried Butternuts or Syrup, NESTLE, chocolate?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Syrup, NESTLE, chocolate	0%	0%	100%

Macro Nutrients

	Dried Butternuts	Syrup, NESTLE, chocolate	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	92% 67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 67g	g per day for Men 19-50 years
Fiber	6.06% 2.3g	0% 0g	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	Syrup, NESTLE, chocolate	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	0.56% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	2.66% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	0.45% 0.022mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	0.77% 0.01mg	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	0.84% 3.35μg	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	0.074% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.19% 0.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Syrup, NESTLE, chocolate	Recommended Dietary Allowance
Calcium	2.6% 26mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.72% 28.7μg	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	10.6% 44.6mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	15% 0.34mg	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	9.24% 64.7mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.43μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.58% 0.61mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	0.96% 35.6g	3700g per day for Men 19-50 years

Dried Butternuts VS Syrup, NESTLE, Chocolate Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Butternuts or Syrup, NESTLE, chocolate?

Lets compare vitamin content per 300 calories of Dried Butternuts vs Syrup, NESTLE, chocolate:

• 300 calories of Dried Butternuts have 28.1 times more Vitamin B1, 13.9 times more Vitamin B5, 27.3 times more Vitamin B6 and 9.7 times more Vitamin B9 than Syrup, NESTLE, chocolate.
• 300 calories of Syrup, NESTLE, chocolate have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dried Butternuts as well as Syrup, NESTLE, chocolate 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 Syrup, NESTLE, chocolate:

• 300 calories of Dried Butternuts have more Iron, 2.6 times more Magnesium, 9.4 times more Manganese, 3.4 times more Phosphorus, 1.5 times more Potassium, 5 times more Selenium and 2.5 times more Zinc than Syrup, NESTLE, chocolate.
• While 300 kcal of Syrup, NESTLE, chocolate contain 1.6 times more Copper and 341.3 times more Sodium than Dried Butternuts.
• 300 calories of Syrup, NESTLE, chocolate lack sufficient amounts of Iron, Potassium, Selenium and Zinc
• Both Dried Butternuts as well as Syrup, NESTLE, chocolate 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, more Fiber and more Protein than Syrup, NESTLE, chocolate.
• While 300 kcal of Syrup, NESTLE, chocolate contain 12.7 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Syrup, NESTLE, chocolate offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 300 calories of Syrup, NESTLE, chocolate provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein