Comparing Nutrients in 1 pound Cashew Butter VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Cashew Butter	Dried Butternuts	Recommended Dietary Allowance
Energy	92% 2663kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	231% 224g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	138% 44.3g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	48.5% 0.78g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	218% 37g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	42% 54.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	24% 9.07g	56% 21.3g	38g per day for Men 19-50 years
Protein	142% 79.7g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	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	118% 1.4mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88% 1.14mg	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	77% 308μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Dried Butternuts	Recommended Dietary Allowance
Calcium	19.5% 195mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	1104% 9.93mg	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	285% 23mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	279% 1170mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	296% 2073mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	73% 2477mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	213% 23.4mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Butter VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cashew Butter 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 Cashew Butter vs Dried Butternuts:

• 1 pound of Cashew Butter has 1.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2.2 times more Vitamin B6 and more Vitamin C than Plain Cashew Butter no Salt.
• Both Cashew Butter and Dried Butternuts provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Cashew Butter have insufficient amounts of Vitamin C
• Both Plain Cashew Butter no Salt 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 Cashew Butter vs Dried Butternuts:

• 1 pound of Cashew Butter has 4.9 times more Copper, 1.3 times more Iron, 1.3 times more Potassium and 1.6 times more Zinc than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 8 times more Manganese and 1.5 times more Selenium than Plain Cashew Butter no Salt.
• Both Cashew Butter and Dried Butternuts contain similar levels of Calcium, Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cashew Butter has 7.5 times more Saturated Fat and 2.3 times more Carbohydrate than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 51 times more Omega 3, 4.1 times more Omega 6, 2.4 times more Fiber and 1.4 times more Protein than Plain Cashew Butter no Salt.
• Both Cashew Butter and Dried Butternuts offer comparable quantities of Energy and Fat per one pound.