Comparing Nutrients in 14 ounces Dried Butternuts VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Dried Butternuts	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	83.8% 2429kcal	79.4% 2302kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	195% 190g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	105% 33.6g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	198% 33.6g	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	91% 119g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 19.2g	g per day for Men 19-50 years
Fiber	49% 18.7g	34.5% 13g	38g per day for Men 19-50 years
Protein	176% 99g	119% 67g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Oil 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	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	66.6% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	99% 1.3mg	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	25% 99μg	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	1.32% 1.2mg	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	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	21% 210mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	901% 8.1mg	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	300% 24mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	258% 1084mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	288% 6.62mg	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	301% 2108mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	73.8% 2508mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	146% 80.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	193% 21.2mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.37% 14g	3700g per day for Men 19-50 years

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

• Dried Butternuts have 1.7 times more Vitamin B6, 2.6 times more Vitamin B9 and 10.7 times more Vitamin C than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried Butternuts.
• Both Dried Butternuts and Oil Roasted Cashew Nuts have similar amounts of Vitamin B1 per 14 oz.
• Both Dried Butternuts as well as Oil 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 Oil Roasted Cashews:

• Dried Butternuts have 1.2 times more Calcium and 3.9 times more Manganese than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 4.5 times more Copper, 1.5 times more Iron, 1.5 times more Potassium and 1.7 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Oil Roasted Cashew Nuts have similar amounts of Magnesium, Phosphorus and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Butternuts have 128.2 times more Omega 3, 4 times more Omega 6, 1.4 times more Fiber and 1.5 times more Protein than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 6.5 times more Saturated Fat and 2.5 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Oil Roasted Cashew Nuts have similar amounts of Energy and Fat per 14 oz.
• Both Dried Butternuts as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.