Comparing Nutrients in 7 ounces Dried Butternuts VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Dried Butternuts	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	42% 1214kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	8.64% 2.76g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	10% 1.7g	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	117% 152g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.66g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	63% 566μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	47% 7.54mg	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	58% 0.75mg	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	49.6% 198μg	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	8.38% 7.54mg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	10.5% 105mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	16% 0.14mg	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	20.8% 87.3mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	47.8% 716mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Tart, breakfast, low fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Butternuts versus 7 oz of Tart, breakfast, low fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Butternuts vs Tart, breakfast, low fat:

• 7 ounces of Dried Butternuts have 1.3 times more Vitamin B1 and 1.5 times more Vitamin B6 than Tart, breakfast, low fat.
• While 7 oz of Tart, breakfast, low fat contain 47.5 times more Vitamin A, 3.7 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.5 times more Vitamin B9 than Dried Butternuts.
• Both Dried Butternuts and Tart, breakfast, low fat provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Dried Butternuts have insufficient amounts of Vitamin A
• Both Dried Butternuts as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Butternuts vs Tart, breakfast, low fat:

• 7 ounces of Dried Butternuts have 1.2 times more Calcium, 6.2 times more Copper, 5.4 times more Magnesium, 4.8 times more Phosphorus, 6.4 times more Potassium, 1.3 times more Selenium and 11.2 times more Zinc than Tart, breakfast, low fat.
• While 7 oz of Tart, breakfast, low fat contain 361 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Tart, breakfast, low fat contain similar levels of Iron per seven ounces.
• 7 ounces of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 1.6 times more Energy, 9.5 times more Fat, 379 times more Omega 3, 39.4 times more Omega 6, 3.1 times more Fiber and 6.2 times more Protein than Tart, breakfast, low fat.
• While 7 oz of Tart, breakfast, low fat contain 6.4 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Tart, breakfast, low fat offer comparable quantities of Saturated Fat per seven ounces.
• 7 ounces of Tart, breakfast, low fat provide inadequate amounts of Omega 3