Comparing Nutrients in 1 pound 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	95% 2753kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	0% 0g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	42% 54.7g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	56% 21.3g	38g per day for Men 19-50 years
Protein	172% 96g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Oil 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	34.8% 0.42mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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	132% 1320mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.41% 15g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oil Roasted Almonds has 5.3 times more Vitamin B2 and 3.5 times more Vitamin B3 than Dried Butternuts.
• While 1 lb 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 pound 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3