Comparing Nutrients in 1 pound Oil Roasted Cashews VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Oil Roasted Cashews	Dried Butternuts	Recommended Dietary Allowance
Energy	91% 2631kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	223% 217g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	226% 38.5g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	42% 54.7g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	0.5% 0.36g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	56% 21.3g	38g per day for Men 19-50 years
Protein	136% 76.4g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	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	137% 1.65mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.87mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	28.3% 113μg	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	1.5% 1.36mg	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	28% 4.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Dried Butternuts	Recommended Dietary Allowance
Calcium	19.5% 195mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	1030% 9.27mg	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	343% 27.4mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	295% 1238mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	329% 7.57mg	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	344% 2409mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	221% 24.3mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.41% 15g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oil Roasted Cashews 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 Cashews vs Dried Butternuts:

• 1 pound of Oil Roasted Cashews has 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.7 times more Vitamin B6, 2.6 times more Vitamin B9 and 10.7 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Dried Butternuts provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Oil Roasted Cashews have insufficient amounts of Vitamin C
• Both Oil Roasted Cashew Nuts 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 Cashews vs Dried Butternuts:

• 1 pound of Oil Roasted Cashews has 4.5 times more Copper, 1.5 times more Iron, 1.5 times more Potassium and 1.7 times more Zinc than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 3.9 times more Manganese than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Dried Butternuts contain similar levels of Calcium, Magnesium, Phosphorus and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Cashews has 6.5 times more Saturated Fat and 2.5 times more Carbohydrate than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 128.2 times more Omega 3, 4 times more Omega 6, 1.4 times more Fiber and 1.5 times more Protein than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Dried Butternuts offer comparable quantities of Energy and Fat per one pound.