Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Dried Butternuts

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Dried Butternuts	Recommended Dietary Allowance
Energy	209% 6070kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	41% 13g	32g per day for Men 19-50 years
Omega 3	0% 0g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	93% 121g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	124% 47g	38g per day for Men 19-50 years
Protein	379% 212g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	431% 5.6mg	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	67.5% 270μg	165% 660μg	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	0% 0mg	35.6% 32mg	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	1731% 260mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Dried Butternuts	Recommended Dietary Allowance
Calcium	291% 2910mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	500% 4.5mg	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	460% 36.8mg	503% 40mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	2852% 65.6mg	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	666% 4660mg	637% 4460mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Dried Butternuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Dried Butternuts:

• 1 kilogram of Oil Roasted Almonds has 5.3 times more Vitamin B2 and 3.5 times more Vitamin B3 than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 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.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Dried Butternuts:

• 1 kilogram of Oil Roasted Almonds has 5.5 times more Calcium, 2.1 times more Copper and 1.7 times more Potassium than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 2.7 times more Manganese and 4.2 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Butternuts contain similar levels of Iron, Magnesium, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 3.2 times more Saturated Fat, 1.5 times more Carbohydrate and 2.2 times more Fiber than Dried Butternuts.
• While 1 kg of Dried Butternuts contains more Omega 3 and 2.5 times more Omega 6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Butternuts offer comparable quantities of Energy, Fat and Protein per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3