Comparing Nutrients in 7 ounces Dried Butternuts VS Snacks, granola bar, with coconut, chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%

Macro Nutrients

	Dried Butternuts	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Energy	42% 1214kcal	36.3% 1054kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	141% 45g	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	36% 6.15g	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	84.3% 110g	130g per day for Men 19-50 years
Sugars	NA	94% 68g	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	32.4% 12.3g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Snacks, granola bar, with coconut, chocolate coated	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	18.3% 0.24mg	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	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.8% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	1.1% 0.99mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Calcium	10.5% 105mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	70.3% 0.63mg	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	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	NA	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Snacks, granola bar, with coconut, chocolate coated per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Butternuts versus 7 oz of Snacks, granola bar, with coconut, chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Butternuts vs Snacks, granola bar, with coconut, chocolate coated:

• 7 ounces of Dried Butternuts have 2.7 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 4.7 times more Vitamin B6, 7.3 times more Vitamin B9 and 6.4 times more Vitamin C than Snacks, granola bar, with coconut, chocolate coated.
• While 7 oz of Snacks, granola bar, with coconut, chocolate coated contain more Vitamin B12 than Dried Butternuts.
• 7 ounces of Dried Butternuts have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Butternuts vs Snacks, granola bar, with coconut, chocolate coated:

• 7 ounces of Dried Butternuts have 1.3 times more Calcium, 1.4 times more Copper, 2.3 times more Iron, 4.2 times more Magnesium, 2.9 times more Phosphorus, 1.7 times more Potassium and 2.7 times more Zinc than Snacks, granola bar, with coconut, chocolate coated.
• While 7 oz of Snacks, granola bar, with coconut, chocolate coated contain 152 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Snacks, granola bar, with coconut, chocolate coated contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 1.8 times more Fat, more Omega 3, 10.9 times more Omega 6 and 4.8 times more Protein than Snacks, granola bar, with coconut, chocolate coated.
• While 7 oz of Snacks, granola bar, with coconut, chocolate coated contain 17.4 times more Saturated Fat, 4.6 times more Carbohydrate and 1.3 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Snacks, granola bar, with coconut, chocolate coated offer comparable quantities of Energy per seven ounces.
• 7 ounces of Snacks, granola bar, with coconut, chocolate coated provide inadequate amounts of Omega 3