Comparing Nutrients in 500 calories Dried Butternuts VS Candies, coconut bar, not chocolate covered

Weight per 500 calories

• Dried Butternuts: 81.7g
• Candies, coconut bar, not chocolate covered: 104g

Dried Butternuts have 1.3 times more energy per 100g than Candies, coconut bar, not chocolate covered. It has very high energy density when compared to other foods. Candies, coconut bar, not chocolate covered having very high energy density.

Discover which food has more nutrients per 500 calories - Dried Butternuts or Candies, coconut bar, not chocolate covered?

Macros Ratio

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

Macro Nutrients

	Dried Butternuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	29.6% 28.7g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	83% 26.5g	32g per day for Men 19-50 years
Omega 3	445% 7.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	162% 27.6g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.57% 9.84g	44.7% 58g	130g per day for Men 19-50 years
Sugars	NA	52% 37.6g	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% 3.84g	17.5% 6.65g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	0.54% 4.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	5.98% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	1.68% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	5.14% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	3.6% 0.047mg	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	13.5% 54μg	5.7% 23μg	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	2.9% 2.6mg	3.1% 2.8mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.087% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	4.33% 43.3mg	4.47% 44.7mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	41.6% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	41% 3.3mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	6.7% 28mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	56% 1.3mg	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	52% 364mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	16.3% 8.94μg	55μg per day for Men 19-50 years
Sodium	0.054% 0.82mg	8.87% 133mg	1500mg per day for Men 19-50 years
Zinc	23.2% 2.56mg	9.64% 1.06mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	0.37% 13.8g	3700g per day for Men 19-50 years

Dried Butternuts VS Candies, Coconut Bar, Not Chocolate Covered Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Butternuts or Candies, coconut bar, not chocolate covered?

Lets compare vitamin content per 500 calories of Dried Butternuts vs Candies, coconut bar, not chocolate covered:

• 500 calories of Dried Butternuts have 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.
• 500 calories of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dried Butternuts as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Butternuts vs Candies, coconut bar, not chocolate covered:

• 500 calories of Dried Butternuts have 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 Dried Butternuts and Candies, coconut bar, not chocolate covered contain similar levels of Copper per 500 calories.
• 500 calories of Candies, coconut bar, not chocolate covered lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Dried Butternuts as well as Candies, coconut bar, not chocolate covered lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Butternuts have 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.
• While 500 kcal of Candies, coconut bar, not chocolate covered contain 24.9 times more Saturated Fat, 5.9 times more Carbohydrate and 1.7 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Candies, coconut bar, not chocolate covered offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 500 calories of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3, Omega 6 and Protein