Comparing Nutrients in 5 ounces Dried Butternuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dried Butternuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	30% 867kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 80.8g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	772% 12.4g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.5% 6.66g	NA	38g per day for Men 19-50 years
Protein	63% 35.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Dried Beechnuts	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	74.6% 0.97mg	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	23.4% 94μg	40% 160μg	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	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	7.5% 75mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	106% 0.95mg	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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	404% 9.3mg	82.6% 1.9mg	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	90% 632mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.44mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Dried Beechnuts per 5 oz

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

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

• 5 ounces of Dried Butternuts have 1.3 times more Vitamin B1 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.5 times more Vitamin B2, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9 and 4.8 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Dried Beechnuts provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• Both Dried Butternuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Butternuts vs Dried Beechnuts:

• 5 ounces of Dried Butternuts have 53 times more Calcium, 1.6 times more Iron, more Magnesium, 4.9 times more Manganese, more Phosphorus and 8.7 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.5 times more Copper, 2.4 times more Potassium and 38 times more Sodium than Dried Butternuts.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Butternuts have 5.1 times more Omega 3, 1.8 times more Omega 6 and 4 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 4.4 times more Saturated Fat and 2.8 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Dried Beechnuts offer comparable quantities of Energy and Fat per five ounces.