Comparing Nutrients in 5 ounces Dried Butternuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Butternuts	Almonds	Recommended Dietary Allowance
Energy	30% 867kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 80.8g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	772% 12.4g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	63% 35.3g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Almonds	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.4% 94μg	15.6% 62.4μg	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	5.04% 4.54mg	0% 0mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Almonds	Recommended Dietary Allowance
Calcium	7.5% 75mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	162% 1.46mg	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	71.2% 5.7mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	404% 9.3mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	90% 632mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	10.6% 5.8μg	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	40.3% 4.44mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Dried Butternuts have 1.9 times more Vitamin B1, 1.3 times more Vitamin B5, 4.1 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 7.7 times more Vitamin B2 and 3.5 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Butternuts vs Almonds:

• Dried Butternuts have 3 times more Manganese and 4.2 times more Selenium than Almonds.
• While Almonds contain 5.1 times more Calcium, 2.3 times more Copper and 1.7 times more Potassium than Dried Butternuts.
• Both Dried Butternuts and Almonds have similar amounts of Iron, Magnesium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Butternuts have 2906 times more Omega 3 and 2.7 times more Omega 6 than Almonds.
• While Almonds contain 2.9 times more Saturated Fat, 1.8 times more Carbohydrate and 2.7 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Almonds have similar amounts of Energy, Fat and Protein per 5 oz.
• Both Dried Butternuts as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.