Comparing Nutrients in 7 ounces Dried Butternuts VS Cookies, chocolate chip, commercially prepared, regular, lower fat

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%

Macro Nutrients

	Dried Butternuts	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Energy	42% 1214kcal	31% 895kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	36.6% 35.5g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	37% 12g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	41% 0.65g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	62% 10.5g	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	103% 134g	130g per day for Men 19-50 years
Sugars	NA	90% 65g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cookies, chocolate chip, commercially prepared, regular, lower fat	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	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	3.36% 0.044mg	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	30.8% 123μg	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	19.4% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Calcium	10.5% 105mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	45% 0.4mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	34% 0.78mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	55.3% 830mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.39% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cookies, chocolate chip, commercially prepared, regular, lower fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Butternuts versus 7 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Butternuts vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• 7 ounces of Dried Butternuts have 1.5 times more Vitamin B1, 3.8 times more Vitamin B5, 25.5 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat contain 1.3 times more Vitamin B2 and 1.9 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts and Cookies, chocolate chip, commercially prepared, regular, lower fat provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin B6 and Vitamin C
• Both Dried Butternuts as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Butternuts vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• 7 ounces of Dried Butternuts have more Calcium, 2.2 times more Copper, 1.2 times more Iron, 7.4 times more Magnesium, 16.6 times more Manganese, 7.1 times more Phosphorus, 3.1 times more Potassium, 2.9 times more Selenium and 5.3 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat contain 418 times more Sodium than Dried Butternuts.
• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 1.4 times more Energy, 3.2 times more Fat, 26.4 times more Omega 3, 6.4 times more Omega 6, 1.6 times more Fiber and 4.2 times more Protein than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat contain 4.6 times more Saturated Fat and 5.6 times more Carbohydrate than Dried Butternuts.