Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Oil Roasted Almonds	Dried Butternuts	Recommended Dietary Allowance
Energy	29.7% 860kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	83.3% 80.8g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	0% 0g	772% 12.4g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	281% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	13% 17g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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% 0g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	53.7% 30g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	9.26% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	61% 0.79mg	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	9.57% 38.3μg	23.4% 94μg	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% 0mg	5.04% 4.54mg	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	245% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Dried Butternuts	Recommended Dietary Allowance
Calcium	41.2% 412mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	71% 0.64mg	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	65.2% 5.2mg	71.2% 5.7mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	404% 9.3mg	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	94% 661mg	90% 632mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	40.3% 4.44mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.13% 4.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Dried Butternuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Dried Butternuts:

• 5 ounces of Oil Roasted Almonds have 5.3 times more Vitamin B2 and 3.5 times more Vitamin B3 than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 4.2 times more Vitamin B1, 2.8 times more Vitamin B5, 4.7 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Dried Butternuts:

• 5 ounces of Oil Roasted Almonds have 5.5 times more Calcium, 2.1 times more Copper and 1.7 times more Potassium than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 2.7 times more Manganese and 4.2 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Butternuts contain similar levels of Iron, Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 3.2 times more Saturated Fat, 1.5 times more Carbohydrate and 2.2 times more Fiber than Dried Butternuts.
• While 5 oz of Dried Butternuts contain more Omega 3 and 2.5 times more Omega 6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Butternuts offer comparable quantities of Energy, Fat and Protein per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3