Comparing Nutrients in 100 grams Cookies, chocolate sandwich, with creme filling, regular VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Dried Butternuts	Recommended Dietary Allowance
Energy	16% 464kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.65g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	19% 3.25g	198% 33.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	9.27% 12g	130g per day for Men 19-50 years
Sugars	56% 40.7g	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	0.97% 0.7g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 39g	NA	g per day for Men 19-50 years
Fiber	7.63% 2.9g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.42% 0.27mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.77% 0.023mg	43% 0.56mg	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	15.3% 61μg	16.5% 66μg	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	3.56% 3.2mg	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	16.5% 2.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Dried Butternuts	Recommended Dietary Allowance
Calcium	2.1% 21mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	50% 0.45mg	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	152% 12mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	285% 6.56mg	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	13.3% 93mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	9.45% 5.2μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	26% 388mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	6.73% 0.74mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate sandwich, with creme filling, regular VS Dried Butternuts per 100 g

Compare the macro and micronutrient content in 100 g of Cookies, chocolate sandwich, with creme filling, regular versus 100 g of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cookies, chocolate sandwich, with creme filling, regular vs Dried Butternuts:

• 100 grams of Cookies, chocolate sandwich, with creme filling, regular have 1.6 times more Vitamin B2 and 2.5 times more Vitamin B3 than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.9 times more Vitamin B1, 2.3 times more Vitamin B5, 24.3 times more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Dried Butternuts provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B6 and Vitamin C
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cookies, chocolate sandwich, with creme filling, regular vs Dried Butternuts:

• 100 grams of Cookies, chocolate sandwich, with creme filling, regular have 3 times more Iron and 388 times more Sodium than Dried Butternuts.
• While 100 g of Dried Butternuts contain 2.5 times more Calcium, 1.3 times more Copper, 5 times more Magnesium, 9.4 times more Manganese, 4.8 times more Phosphorus, 1.8 times more Potassium, 3.3 times more Selenium and 4.2 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, chocolate sandwich, with creme filling, regular have 4.3 times more Saturated Fat and 5.9 times more Carbohydrate than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.3 times more Energy, 3 times more Fat, 29.3 times more Omega 3, 10.4 times more Omega 6, 1.6 times more Fiber and 4.8 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.