Comparing Nutrients in 14 ounces Dried Butternuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Butternuts	Almonds	Recommended Dietary Allowance
Energy	83.8% 2429kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	47% 15g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	49% 18.7g	131% 49.6g	38g per day for Men 19-50 years
Protein	176% 99g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Almonds	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65.5% 262μg	43.7% 175μg	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	14% 12.7mg	0% 0mg	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	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Almonds	Recommended Dietary Allowance
Calcium	21% 210mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	455% 4.1mg	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	199% 16mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	253% 1770mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	29.6% 16.3μg	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	113% 12.4mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Dried Butternuts have 1.9 times more Vitamin B1, 1.3 times more Vitamin B5, 4.1 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 7.7 times more Vitamin B2 and 3.5 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Butternuts vs Almonds:

• Dried Butternuts have 3 times more Manganese and 4.2 times more Selenium than Almonds.
• While Almonds contain 5.1 times more Calcium, 2.3 times more Copper and 1.7 times more Potassium than Dried Butternuts.
• Both Dried Butternuts and Almonds have similar amounts of Iron, Magnesium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Butternuts have 2906 times more Omega 3 and 2.7 times more Omega 6 than Almonds.
• While Almonds contain 2.9 times more Saturated Fat, 1.8 times more Carbohydrate and 2.7 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Almonds have similar amounts of Energy, Fat and Protein per 14 oz.
• Both Dried Butternuts as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.