Comparing Nutrients in 1 pound Cashew Nuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Cashew Nuts	Dried Butternuts	Recommended Dietary Allowance
Energy	86.5% 2508kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	110% 35.3g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	208% 35.3g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	42% 54.7g	130g per day for Men 19-50 years
Sugars	37% 27g	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	0.31% 0.23g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 26.4g	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	148% 82.6g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	160% 1.9mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.9mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	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	2.5% 2.27mg	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	27.2% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	16.8% 168mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	1106% 9.96mg	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	379% 30.3mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	315% 1324mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	326% 7.5mg	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	384% 2690mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	88% 2994mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	238% 26.2mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Dried Butternuts per 1 lb

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

• 1 pound of Cashew Nuts has 1.4 times more Vitamin B5 than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 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 Raw Cashew Nuts.
• Both Cashew Nuts and Dried Butternuts provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw 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 Cashew Nuts vs Dried Butternuts:

• 1 pound of Cashew Nuts has 4.9 times more Copper, 1.7 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.4 times more Calcium and 4 times more Manganese than Raw Cashew Nuts.
• Both Cashew Nuts and Dried Butternuts contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cashew Nuts has 6 times more Saturated Fat and 2.5 times more Carbohydrate than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 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 Raw Cashew Nuts.
• Both Cashew Nuts and Dried Butternuts offer comparable quantities of Energy per one pound.