Comparing Nutrients in 14 ounces Cashew Nuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Cashew Nuts	Dried Butternuts	Recommended Dietary Allowance
Energy	75.7% 2195kcal	83.8% 2429kcal	2900kcal per day for Men 19-50 years
Fat	179% 174g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	16% 5.2g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	2163% 34.6g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	787% 134g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	36.8% 48g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	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	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	49% 18.7g	38g per day for Men 19-50 years
Protein	129% 72.3g	176% 99g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	140% 1.68mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.6% 3.43mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.66mg	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	25% 99μg	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	2.2% 2mg	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	24% 3.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 135μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	14.7% 147mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	968% 8.7mg	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	331% 26.5mg	199% 16mg	8mg per day for Men 19-50 years
Magnesium	276% 1159mg	224% 941mg	420mg per day for Men 19-50 years
Manganese	286% 6.57mg	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	336% 2354mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	77% 2619mg	49% 1671mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Dried Butternuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cashew Nuts 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 Cashew Nuts vs Dried Butternuts:

• 14 ounces of Cashew Nuts have 1.4 times more Vitamin B5 than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 2.6 times more Vitamin B2, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 6.4 times more Vitamin C than Raw Cashew Nuts.
• Both Cashew Nuts and Dried Butternuts provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Cashew Nuts 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 Cashew Nuts vs Dried Butternuts:

• 14 ounces of Cashew Nuts have 4.9 times more Copper, 1.7 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 1.4 times more Calcium and 4 times more Manganese than Raw Cashew Nuts.
• Both Cashew Nuts and Dried Butternuts contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cashew Nuts have 6 times more Saturated Fat and 2.5 times more Carbohydrate than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 1.3 times more Fat, 140.6 times more Omega 3, 4.3 times more Omega 6, 1.4 times more Fiber and 1.4 times more Protein than Raw Cashew Nuts.
• Both Cashew Nuts and Dried Butternuts offer comparable quantities of Energy per 14 ounces.