Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Oil Roasted Almonds	Dried Butternuts	Recommended Dietary Allowance
Energy	83% 2409kcal	83.8% 2429kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	16% 5.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	2163% 34.6g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	787% 134g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	36.8% 48g	130g per day for Men 19-50 years
Sugars	25% 18g	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% 0g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	49% 18.7g	38g per day for Men 19-50 years
Protein	150% 84.3g	176% 99g	56g per day for Men 19-50 years

Vitamins

	Oil 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	30.4% 0.37mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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

	Oil Roasted Almonds	Dried Butternuts	Recommended Dietary Allowance
Calcium	115% 1155mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	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	183% 14.6mg	199% 16mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	224% 941mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	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	264% 1850mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	49% 1671mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Dried Butternuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oil Roasted Almonds have 5.3 times more Vitamin B2 and 3.5 times more Vitamin B3 than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 4.2 times more Vitamin B1, 2.8 times more Vitamin B5, 4.7 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Almonds have 5.5 times more Calcium, 2.1 times more Copper and 1.7 times more Potassium than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 2.7 times more Manganese and 4.2 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Butternuts contain similar levels of Iron, Magnesium, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 3.2 times more Saturated Fat, 1.5 times more Carbohydrate and 2.2 times more Fiber than Dried Butternuts.
• While 14 oz of Dried Butternuts contain more Omega 3 and 2.5 times more Omega 6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Butternuts offer comparable quantities of Energy, Fat and Protein per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3