Comparing Nutrients in 7 ounces Dried Butternuts VS 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	42% 1214kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	56.6% 55g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	158% 50.7g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	0.98% 0.17g	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	85.3% 111g	130g per day for Men 19-50 years
Sugars	NA	99% 71.8g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	6.87% 0.089mg	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	11% 43.7μg	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	5.95% 5.36mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	10.5% 105mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	79.4% 0.71mg	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	100% 7.98mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	107% 2.46mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.71% 26.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Candies, coconut bar, not chocolate covered per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Butternuts versus 7 oz of Candies, coconut bar, not chocolate covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Butternuts vs Candies, coconut bar, not chocolate covered:

• 7 ounces of Dried Butternuts have 5.6 times more Vitamin B1, 7 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5, 12.4 times more Vitamin B6 and 3 times more Vitamin B9 than Candies, coconut bar, not chocolate covered.
• Both Dried Butternuts and Candies, coconut bar, not chocolate covered provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2
• Both Dried Butternuts as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Butternuts vs Candies, coconut bar, not chocolate covered:

• 7 ounces of Dried Butternuts have 1.2 times more Calcium, 1.3 times more Copper, 5.2 times more Iron, 8.8 times more Magnesium, 5.3 times more Manganese, 4.8 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 3.1 times more Zinc than Candies, coconut bar, not chocolate covered.
• While 7 oz of Candies, coconut bar, not chocolate covered contain 128 times more Sodium than Dried Butternuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 1.3 times more Energy, 2.1 times more Fat, more Omega 3, 401.5 times more Omega 6 and 11.7 times more Protein than Candies, coconut bar, not chocolate covered.
• While 7 oz of Candies, coconut bar, not chocolate covered contain 19.6 times more Saturated Fat, 4.6 times more Carbohydrate and 1.4 times more Fiber than Dried Butternuts.
• 7 ounces of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6