Comparing Nutrients in 5 ounces Dried Butternuts VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Dried Butternuts	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	30% 867kcal	22.2% 645kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 80.8g	29.2% 28.3g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	25% 8.03g	32g per day for Men 19-50 years
Omega 3	772% 12.4g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	30.3% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	65.6% 85.2g	130g per day for Men 19-50 years
Sugars	NA	66.5% 48g	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	16% 6.1g	38g per day for Men 19-50 years
Protein	63% 35.3g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	7.85% 0.1mg	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	6.38% 25.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.04% 4.54mg	0.31% 0.28mg	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	72% 10.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	7.5% 75mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.089% 3.54μg	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	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	404% 9.3mg	57.5% 1.32mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	16.8% 9.2μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.44mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Snacks, granola bars, soft, almond, confectioners coating per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Butternuts versus 5 oz of Snacks, granola bars, soft, almond, confectioners coating to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Butternuts vs Snacks, granola bars, soft, almond, confectioners coating:

• 5 ounces of Dried Butternuts have 3.8 times more Vitamin B1, 1.7 times more Vitamin B5, 7.8 times more Vitamin B6, 3.7 times more Vitamin B9 and 16 times more Vitamin C than Snacks, granola bars, soft, almond, confectioners coating.
• While 5 oz of Snacks, granola bars, soft, almond, confectioners coating contain 2.4 times more Vitamin B2, 1.3 times more Vitamin B3 and more Vitamin B12 than Dried Butternuts.
• 5 ounces of Dried Butternuts have insufficient amounts of Vitamin B12
• 5 ounces of Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Butternuts vs Snacks, granola bars, soft, almond, confectioners coating:

• 5 ounces of Dried Butternuts have 1.3 times more Copper, 2.7 times more Iron, 2.5 times more Magnesium, 7 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium, 2.6 times more Selenium and 2.2 times more Zinc than Snacks, granola bars, soft, almond, confectioners coating.
• While 5 oz of Snacks, granola bars, soft, almond, confectioners coating contain 2.6 times more Calcium and 486 times more Sodium than Dried Butternuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Butternuts have 1.3 times more Energy, 2.8 times more Fat, 622.7 times more Omega 3, 9.3 times more Omega 6 and 2.9 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• While 5 oz of Snacks, granola bars, soft, almond, confectioners coating contain 4.3 times more Saturated Fat and 5 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Snacks, granola bars, soft, almond, confectioners coating offer comparable quantities of Fiber per five ounces.
• 5 ounces of Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3