Comparing Nutrients in 1 pound Black Walnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Black Walnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	97% 2808kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	759% 12g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	42% 54.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	% 4.54g	NA	g per day for Men 19-50 years
Fiber	81% 31g	56% 21.3g	38g per day for Men 19-50 years
Protein	195% 109g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	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	35% 141μg	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	8.57% 7.7mg	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	63% 9.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	27.7% 277mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	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	177% 14mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	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	332% 2327mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Black Walnuts 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 Black Walnuts vs Dried Butternuts:

• 1 pound of Black Walnuts has 2.6 times more Vitamin B5 than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 6.7 times more Vitamin B1, 2.2 times more Vitamin B3, 2.1 times more Vitamin B9 and 1.9 times more Vitamin C than Dried Black Walnuts.
• Both Black Walnuts and Dried Butternuts provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Black Walnuts have insufficient amounts of Vitamin C
• Both Dried Black Walnuts 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 Black Walnuts vs Dried Butternuts:

• 1 pound of Black Walnuts has 3 times more Copper and 1.2 times more Potassium than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.3 times more Iron and 1.7 times more Manganese than Dried Black Walnuts.
• Both Black Walnuts and Dried Butternuts contain similar levels of Calcium, Magnesium, Phosphorus, Selenium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Walnuts has 2.7 times more Saturated Fat and 1.4 times more Fiber than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 3.3 times more Omega 3 and 1.3 times more Carbohydrate than Dried Black Walnuts.
• Both Black Walnuts and Dried Butternuts offer comparable quantities of Energy, Fat, Omega 6 and Protein per one pound.