Comparing Nutrients in 5 ounces Dried Butternuts VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Dried Butternuts	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	30% 867kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 80.8g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	772% 12.4g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	79.3% 103g	130g per day for Men 19-50 years
Sugars	NA	56.7% 41g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	63% 35.3g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	50.7% 0.66mg	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	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.04% 4.54mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	7.5% 75mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	10.7% 0.096mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	404% 9.3mg	20.5% 0.47mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	13% 7.23μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.44mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Butternuts versus 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Butternuts vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 5 ounces of Dried Butternuts have 1.9 times more Vitamin B5, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 77.8 times more Vitamin A, 2.8 times more Vitamin B2 and 5 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Dried Butternuts have insufficient amounts of Vitamin A
• 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Dried Butternuts vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 5 ounces of Dried Butternuts have 4.8 times more Calcium, 6.6 times more Copper, 19.8 times more Magnesium, 19.8 times more Manganese, 5.9 times more Phosphorus, 5.2 times more Potassium, 3.4 times more Selenium and 8.2 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 354 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain similar levels of Iron per five ounces.
• 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Butternuts have 1.5 times more Energy, 5.2 times more Fat, 119.4 times more Omega 3, 27.9 times more Omega 6, 4.7 times more Fiber and 5.3 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 2 times more Saturated Fat and 6 times more Carbohydrate than Dried Butternuts.