Comparing Nutrients in 14 ounces Roasted Almonds VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Roasted Almonds	Dried Butternuts	Recommended Dietary Allowance
Energy	82% 2373kcal	83.8% 2429kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	16% 5.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2163% 34.6g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	787% 134g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	36.8% 48g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	49% 18.7g	38g per day for Men 19-50 years
Protein	149% 83g	176% 99g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	171% 2.22mg	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	54.6% 218μg	65.5% 262μg	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	14% 12.7mg	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	632% 95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dried Butternuts	Recommended Dietary Allowance
Calcium	106% 1064mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	198% 1.8mg	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	185% 15mg	199% 16mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	224% 941mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	1132% 26mg	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	267% 1869mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	49% 1671mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Dried Butternuts:

• Dry Roasted Almonds have 8.1 times more Vitamin B2 and 3.5 times more Vitamin B3 than Dried Butternuts.
• While Dried Butternuts contain 5 times more Vitamin B1, 2 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Butternuts have similar amounts of Vitamin B9 per 14 oz.
• Both Dry Roasted Almonds as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Dried Butternuts:

• Dry Roasted Almonds have 5.1 times more Calcium, 2.4 times more Copper and 1.7 times more Potassium than Dried Butternuts.
• While Dried Butternuts contain 2.9 times more Manganese and 8.6 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Butternuts have similar amounts of Iron, Magnesium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 3.1 times more Saturated Fat, 1.7 times more Carbohydrate and 2.3 times more Fiber than Dried Butternuts.
• While Dried Butternuts contain 871.8 times more Omega 3 and 2.6 times more Omega 6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Butternuts have similar amounts of Energy, Fat and Protein per 14 oz.
• Both Dry Roasted Almonds as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.