Comparing Nutrients in 7 ounces Dried Butternuts VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Dried Butternuts	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	42% 1214kcal	17.7% 514kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	4.75% 1.52g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	NA	23% 16.8g	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	24.5% 9.33g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	52.4% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	6.1% 0.079mg	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	32.7% 131μg	34.2% 137μg	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	7.06% 6.35mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	10.5% 105mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	28.2% 0.25mg	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	100% 7.98mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	65.6% 1.5mg	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	126% 885mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	119% 65.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	51% 768mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	2.06% 76.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Toasted Oat Bran Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Butternuts versus 7 oz of Toasted Oat Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Butternuts vs Toasted Oat Bran Bread:

• 7 ounces of Dried Butternuts have 5.6 times more Vitamin B5, 14 times more Vitamin B6 and more Vitamin C than Toasted Oat Bran Bread.
• While 7 oz of Toasted Oat Bran Bread contain 2.3 times more Vitamin B2 and 4.6 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts and Toasted Oat Bran Bread provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Toasted Oat Bran Bread have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Butternuts vs Toasted Oat Bran Bread:

• 7 ounces of Dried Butternuts have 3.5 times more Copper, 7 times more Magnesium, 8.6 times more Manganese, 3.8 times more Phosphorus, 3.4 times more Potassium and 3 times more Zinc than Toasted Oat Bran Bread.
• While 7 oz of Toasted Oat Bran Bread contain 1.3 times more Calcium, 1.9 times more Selenium and 387 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Toasted Oat Bran Bread contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 2.4 times more Energy, 11.9 times more Fat, 1.7 times more Saturated Fat, 76.5 times more Omega 3, 19.3 times more Omega 6 and 2.2 times more Protein than Toasted Oat Bran Bread.
• While 7 oz of Toasted Oat Bran Bread contain 3.6 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Toasted Oat Bran Bread offer comparable quantities of Fiber per seven ounces.