Comparing Nutrients in 1 pound 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	96% 2776kcal	86.5% 2508kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	205% 199g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	110% 35.3g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	208% 35.3g	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	105% 137g	130g per day for Men 19-50 years
Sugars	NA	37% 27g	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	0.31% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 26.4g	g per day for Men 19-50 years
Fiber	56% 21.3g	39.4% 15g	38g per day for Men 19-50 years
Protein	202% 113g	148% 82.6g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cashew Nuts	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	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	78.4% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	145% 1.9mg	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	28.3% 113μg	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	2.5% 2.27mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cashew Nuts	Recommended Dietary Allowance
Calcium	24% 240mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	1106% 9.96mg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	315% 1324mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	326% 7.5mg	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	384% 2690mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	88% 2994mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	238% 26.2mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cashew Nuts per 1 lb

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound of Dried Butternuts has 1.4 times more Calcium and 4 times more Manganese than Cashew Nuts.
• While 1 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.