Comparing Nutrients in 1 pound Dried Butternuts VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Dried Butternuts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	47.5% 0.62mg	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	75% 299μg	62.4% 249μg	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	16% 14.5mg	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	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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