Comparing Nutrients in 5 ounces Dried Butternuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Dried Butternuts	Roasted Cashews	Recommended Dietary Allowance
Energy	30% 867kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 80.8g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	772% 12.4g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	9.8% 7.1g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	63% 35.3g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Roasted Cashews	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	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	28% 0.36mg	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	24.5% 98μg	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	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	7.5% 75mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	350% 3.15mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	404% 9.3mg	51% 1.17mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.44mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• Dried Butternuts have 1.9 times more Vitamin B1, 2.2 times more Vitamin B6 and more Vitamin C than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.9 times more Vitamin B5 than Dried Butternuts.
• Both Dried Butternuts and Dry Roasted Cashew Nuts have similar amounts of Vitamin B9 per 5 oz.
• Both Dried Butternuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Butternuts vs Roasted Cashews:

• Dried Butternuts have 7.9 times more Manganese and 1.5 times more Selenium than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 4.9 times more Copper, 1.5 times more Iron, 1.3 times more Potassium, 16 times more Sodium and 1.8 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Dry Roasted Cashew Nuts have similar amounts of Calcium, Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Butternuts have 1.2 times more Fat, 54.1 times more Omega 3, 4.4 times more Omega 6, 1.6 times more Fiber and 1.6 times more Protein than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 7 times more Saturated Fat and 2.7 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Dry Roasted Cashew Nuts have similar amounts of Energy per 5 oz.
• Both Dried Butternuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.