Comparing Nutrients in 1 pound 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	96% 2776kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	204% 34.7g	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	114% 148g	130g per day for Men 19-50 years
Sugars	NA	31.3% 22.7g	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	56% 21.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	202% 113g	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Roasted Cashews	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	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	89.3% 1.16mg	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	78.2% 313μg	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	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	24% 240mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	1119% 10mg	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	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	163% 3.75mg	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	318% 2223mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.21% 7.7g	3700g per day for Men 19-50 years

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

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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