Comparing Nutrients in 1 pound Oil Roasted Mixed Nuts no Peanuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Dried Butternuts	Recommended Dietary Allowance
Energy	96% 2790kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	263% 255g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	129% 41.2g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	70.6% 1.13g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	297% 50.5g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	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	65.7% 25g	56% 21.3g	38g per day for Men 19-50 years
Protein	126% 70.4g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.36mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	63.5% 254μg	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	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

	Oil Roasted Mixed Nuts no Peanuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	48% 481mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	905% 8.14mg	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	146% 11.7mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	305% 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	291% 2037mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	192% 21mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts no Peanuts VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Mixed Nuts no Peanuts 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 Mixed Nuts no Peanuts vs Dried Butternuts:

• 1 pound of Oil Roasted Mixed Nuts no Peanuts has 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.5 times more Vitamin B5 than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 3.1 times more Vitamin B6 and 6.4 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Dried Butternuts provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Oil Roasted Mixed Nuts no Peanuts have insufficient amounts of Vitamin C
• Both Oil Roasted Mixed Nuts no Salt and Peanuts 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 Mixed Nuts no Peanuts vs Dried Butternuts:

• 1 pound of Oil Roasted Mixed Nuts no Peanuts has 2 times more Calcium, 4 times more Copper, 1.3 times more Potassium and 1.5 times more Zinc than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.6 times more Iron and 4.2 times more Manganese than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Dried Butternuts contain similar levels of Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Mixed Nuts no Peanuts has 7 times more Saturated Fat and 1.8 times more Carbohydrate than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 35 times more Omega 3, 3 times more Omega 6 and 1.6 times more Protein than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Dried Butternuts offer comparable quantities of Energy, Fat and Fiber per one pound.