Comparing Nutrients in 14 ounces Dried Butternuts VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Dried Butternuts	Oil Roasted 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	36% 0.47mg	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	65.5% 262μg	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	21% 210mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	421% 3.8mg	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	199% 16mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	425% 9.76mg	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	253% 1770mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	81.6% 2774mg	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	111% 12mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dried Butternuts have 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.
• While Oil Roasted Almonds contain 5.3 times more Vitamin B2 and 3.5 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

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

Comparison of macro-nutrients per 14 ounces:

• Dried Butternuts have more Omega 3 and 2.5 times more Omega 6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.2 times more Saturated Fat, 1.5 times more Carbohydrate and 2.2 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Oil Roasted Almonds have similar amounts of Energy, Fat and Protein per 14 oz.
• Both Dried Butternuts as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.