Comparing Nutrients in 500 calories Cashew Nuts VS Dried Butternuts

Weight per 500 calories

• Cashew Nuts: 90g
• Dried Butternuts: 81.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cashew Nuts or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.6g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	22% 7.04g	3.33% 1.07g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	445% 7.12g	1.6g per day for Men 19-50 years
Omega 6	41.4% 7.04g	162% 27.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.3g	7.57% 9.84g	130g per day for Men 19-50 years
Sugars	7.37% 5.34g	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	0.062% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 5.25g	NA	g per day for Men 19-50 years
Fiber	7.85% 3g	10% 3.84g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.54% 4.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	35% 0.46mg	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	5.65% 22.6μg	13.5% 54μg	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	0.5% 0.45mg	2.9% 2.6mg	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	5.42% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	3.35% 33.5mg	4.33% 43.3mg	1000mg per day for Men 19-50 years
Copper	221% 2mg	41% 0.37mg	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	75.5% 6.04mg	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	233% 5.36mg	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	76.6% 536mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.72% 11mg	0.054% 0.82mg	1500mg per day for Men 19-50 years
Zinc	47.5% 5.23mg	23.2% 2.56mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	0.074% 2.73g	3700g per day for Men 19-50 years

Cashew Nuts VS Dried Butternuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cashew Nuts or Dried Butternuts?

Lets compare vitamin content per 500 calories of Cashew Nuts vs Dried Butternuts:

• 500 calories of Cashew Nuts have 1.2 times more Vitamin B1 and 1.5 times more Vitamin B5 than Dried Butternuts.
• While 500 kcal of Dried Butternuts contain 2.4 times more Vitamin B9 than Raw Cashew Nuts.
• Both Cashew Nuts and Dried Butternuts provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cashew Nuts have insufficient amounts of Vitamin B9
• Both Raw Cashew Nuts as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cashew Nuts vs Dried Butternuts:

• 500 calories of Cashew Nuts have 5.4 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium and 2 times more Zinc than Dried Butternuts.
• While 500 kcal of Dried Butternuts contain 3.6 times more Manganese than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Dried Butternuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cashew Nuts have 6.6 times more Saturated Fat and 2.8 times more Carbohydrate than Dried Butternuts.
• While 500 kcal of Dried Butternuts contain 127.1 times more Omega 3, 3.9 times more Omega 6 and 1.3 times more Fiber than Raw Cashew Nuts.
• Both Cashew Nuts and Dried Butternuts offer comparable quantities of Energy, Fat and Protein per 500 calories.
• 500 calories of Cashew Nuts provide inadequate amounts of Omega 3 and Fiber
• 500 calories of Dried Butternuts provide inadequate amounts of Carbohydrate