Comparing Nutrients in 7 ounces Snacks, pita chips, salted VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, pita chips, salted	10%	30%	60%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Snacks, pita chips, salted	Dried Butternuts	Recommended Dietary Allowance
Energy	31.3% 907kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	8.32% 2.66g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	23.6% 4g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	18.4% 24g	130g per day for Men 19-50 years
Sugars	13% 9.45g	NA	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	3.7% 2.68g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, pita chips, salted	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.4% 14mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	85.5% 1.1mg	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	67% 268μg	32.7% 131μg	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	0% 0mg	7.06% 6.35mg	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	92% 13.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pita chips, salted	Dried Butternuts	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	0.005% 0.2μg	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	114% 9.1mg	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	566% 13mg	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	35% 246mg	126% 885mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	119% 65.7μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	113% 1695mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pita chips, salted VS Dried Butternuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, pita chips, salted versus 7 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, pita chips, salted vs Dried Butternuts:

• 7 ounces of Snacks, pita chips, salted have 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 6.7 times more Vitamin B3 and 2 times more Vitamin B9 than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.3 times more Vitamin B5, 5.1 times more Vitamin B6 and more Vitamin C than Snacks, pita chips, salted.
• 7 ounces of Snacks, pita chips, salted have insufficient amounts of Vitamin C
• Both Snacks, pita chips, salted as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, pita chips, salted vs Dried Butternuts:

• 7 ounces of Snacks, pita chips, salted have 1.9 times more Selenium and 854 times more Sodium than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 3.1 times more Calcium, 3.2 times more Copper, 6.4 times more Magnesium, 10 times more Manganese, 3.6 times more Phosphorus, 3.3 times more Potassium and 3.3 times more Zinc than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Dried Butternuts contain similar levels of Iron per seven ounces.
• 7 ounces of Snacks, pita chips, salted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, pita chips, salted have 5.7 times more Carbohydrate than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.3 times more Energy, 3.7 times more Fat, 88.1 times more Omega 3, 16.7 times more Omega 6 and 2.1 times more Protein than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Dried Butternuts offer comparable quantities of Saturated Fat and Fiber per seven ounces.