Comparing Nutrients in 1 kilogram Dried Butternuts VS Cashew Nuts

Macros Ratio

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

Macro Nutrients

	Dried Butternuts	Cashew Nuts	Recommended Dietary Allowance
Energy	211% 6120kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	452% 439g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	243% 78g	32g per day for Men 19-50 years
Omega 3	5449% 87g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	458% 78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	232% 302g	130g per day for Men 19-50 years
Sugars	NA	81.5% 59g	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	0.69% 0.5g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 58g	g per day for Men 19-50 years
Fiber	124% 47g	87% 33g	38g per day for Men 19-50 years
Protein	445% 249g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cashew Nuts	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	353% 4.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	173% 8.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	321% 4.17mg	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	62.5% 250μg	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	5.56% 5mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cashew Nuts	Recommended Dietary Allowance
Calcium	53% 530mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	2439% 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	835% 66.8mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	695% 2920mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	720% 16.6mg	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	637% 4460mg	847% 5930mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	194% 6600mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	525% 57.8mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cashew Nuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Cashew Nuts:

• 1 kilogram of Dried Butternuts has 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 Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 1.4 times more Vitamin B5 than Dried Butternuts.
• Both Dried Butternuts and Cashew Nuts provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Cashew Nuts have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Cashew Nuts:

• 1 kilogram of Dried Butternuts has 1.4 times more Calcium and 4 times more Manganese than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 4.9 times more Copper, 1.7 times more Iron, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Cashew Nuts contain similar levels of Magnesium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 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 Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 6 times more Saturated Fat and 2.5 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Cashew Nuts offer comparable quantities of Energy per one kilogram.