Comparing Nutrients in 1 pound Walnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Walnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	102% 2966kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	2574% 41g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	42% 54.7g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	0.56% 0.41g	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	% 11g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	56% 21.3g	38g per day for Men 19-50 years
Protein	123% 69g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	129% 1.55mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	195% 2.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	262% 78.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 445μg	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	6.55% 5.9mg	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	21% 3.18mg	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

	Walnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	44.5% 445mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	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	165% 13mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	1294% 29.8mg	2.3mg per day for Men 19-50 years
Molybdenum	212% 95μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	224% 1569mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	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	127% 14mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Dried Butternuts per 1 lb

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

• 1 pound of Walnuts has 1.5 times more Vitamin B9 than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2.5 times more Vitamin C than English Walnuts.
• Both Walnuts and Dried Butternuts provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Walnuts have insufficient amounts of Vitamin C
• Both English 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 Walnuts vs Dried Butternuts:

• 1 pound of Walnuts has 1.8 times more Calcium and 3.5 times more Copper than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.4 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus and 3.5 times more Selenium than English Walnuts.
• Both Walnuts and Dried Butternuts contain similar levels of Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Walnuts has 4.7 times more Saturated Fat and 1.4 times more Fiber than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.6 times more Protein than English Walnuts.
• Both Walnuts and Dried Butternuts offer comparable quantities of Energy, Fat, Omega 3, Omega 6 and Carbohydrate per one pound.