Comparing Nutrients in 1 pound Roasted Almonds VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Roasted Almonds	Dried Butternuts	Recommended Dietary Allowance
Energy	94% 2712kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	42% 54.7g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	56% 21.3g	38g per day for Men 19-50 years
Protein	170% 95g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	195% 2.54mg	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	62.4% 249μg	75% 299μg	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	16% 14.5mg	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	723% 108mg	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

	Roasted Almonds	Dried Butternuts	Recommended Dietary Allowance
Calcium	122% 1216mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	227% 2.04mg	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	211% 17mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	1294% 29.8mg	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	305% 2136mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.41% 15g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 8.1 times more Vitamin B2 and 3.5 times more Vitamin B3 than Dried Butternuts.
• While Dried Butternuts contain 5 times more Vitamin B1, 2 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Butternuts have similar amounts of Vitamin B9 per 1 lb.
• Both Dry Roasted Almonds as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Dried Butternuts:

• Dry Roasted Almonds have 5.1 times more Calcium, 2.4 times more Copper and 1.7 times more Potassium than Dried Butternuts.
• While Dried Butternuts contain 2.9 times more Manganese and 8.6 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Butternuts have similar amounts of Iron, Magnesium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 3.1 times more Saturated Fat, 1.7 times more Carbohydrate and 2.3 times more Fiber than Dried Butternuts.
• While Dried Butternuts contain 871.8 times more Omega 3 and 2.6 times more Omega 6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Butternuts have similar amounts of Energy, Fat and Protein per 1 lb.
• Both Dry Roasted Almonds as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.