Comparing Nutrients in 14 ounces Dried Butternuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Dried Butternuts	Roasted Cashews	Recommended Dietary Allowance
Energy	83.8% 2429kcal	78.6% 2278kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	190% 184g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	114% 36.3g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	179% 30.4g	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	100% 130g	130g per day for Men 19-50 years
Sugars	NA	27.4% 20g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	49% 18.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	176% 99g	109% 60.8g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Roasted Cashews	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	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	78% 1mg	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	68.5% 274μg	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	24.3% 3.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	21% 210mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	979% 8.8mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	246% 1032mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	143% 3.28mg	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	278% 1945mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	66% 2242mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.18% 6.75g	3700g per day for Men 19-50 years

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

• Dried Butternuts have 1.9 times more Vitamin B1, 2.2 times more Vitamin B6 and more Vitamin C than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.9 times more Vitamin B5 than Dried Butternuts.
• Both Dried Butternuts and Dry Roasted Cashew Nuts have similar amounts of Vitamin B9 per 14 oz.
• Both Dried Butternuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Butternuts have 7.9 times more Manganese and 1.5 times more Selenium than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 4.9 times more Copper, 1.5 times more Iron, 1.3 times more Potassium, 16 times more Sodium and 1.8 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Dry Roasted Cashew Nuts have similar amounts of Calcium, Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Butternuts have 1.2 times more Fat, 54.1 times more Omega 3, 4.4 times more Omega 6, 1.6 times more Fiber and 1.6 times more Protein than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 7 times more Saturated Fat and 2.7 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Dry Roasted Cashew Nuts have similar amounts of Energy per 14 oz.
• Both Dried Butternuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.