Comparing Nutrients in 5 ounces Dried Butternuts VS 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	30% 867kcal	30.4% 882kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 80.8g	84.3% 81.8g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	772% 12.4g	149% 2.4g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	175% 29.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	26% 33.6g	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	17.5% 6.66g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	63% 35.3g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	35.4% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	43% 0.56mg	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	23.4% 94μg	50.3% 201μg	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	5.04% 4.54mg	0.16% 0.14mg	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	7.5% 75mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	28.3% 0.26mg	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	71.2% 5.7mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	404% 9.3mg	488% 11.2mg	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	90% 632mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	47.7% 716mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.44mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Unflavored Wheat-based Formulated with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Butternuts versus 5 oz of Unflavored Wheat-based Formulated with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Butternuts vs Unflavored Wheat-based Formulated with Salt:

• 5 ounces of Dried Butternuts have 1.3 times more Vitamin B1, 2 times more Vitamin B5, 1.4 times more Vitamin B6 and 32 times more Vitamin C than Unflavored Wheat-based Formulated with Salt.
• While 5 oz of Unflavored Wheat-based Formulated with Salt contain 2 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.2 times more Vitamin B9 than Dried Butternuts.
• 5 ounces of Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Butternuts vs Unflavored Wheat-based Formulated with Salt:

• 5 ounces of Dried Butternuts have 2 times more Calcium, 2.5 times more Copper, 1.7 times more Iron, 4.1 times more Magnesium, 1.2 times more Phosphorus and 1.3 times more Potassium than Unflavored Wheat-based Formulated with Salt.
• While 5 oz of Unflavored Wheat-based Formulated with Salt contain 505 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Unflavored Wheat-based Formulated with Salt contain similar levels of Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Butternuts have 5.2 times more Omega 3, 1.6 times more Omega 6 and 1.8 times more Protein than Unflavored Wheat-based Formulated with Salt.
• While 5 oz of Unflavored Wheat-based Formulated with Salt contain 6.7 times more Saturated Fat and 2 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 five ounces.