Comparing Nutrients in 1 kilogram 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	211% 6120kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	286% 92g	32g per day for Men 19-50 years
Omega 3	5449% 87g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	251% 327g	130g per day for Men 19-50 years
Sugars	NA	69% 50g	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	124% 47g	79% 30g	38g per day for Men 19-50 years
Protein	445% 249g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	197% 2.56mg	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	165% 660μg	173% 690μg	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	35.6% 32mg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	53% 530mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	2467% 22mg	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	503% 40mg	750% 60mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	359% 8.26mg	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	637% 4460mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	509% 56mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Dried Butternuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Dried Butternuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.