Comparing Nutrients in 5 ounces Dried Butternuts VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Dried Butternuts	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	30% 867kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 80.8g	70% 67.7g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	772% 12.4g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	70.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	32.6% 42.3g	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	0.16% 0.11g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 6.86g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	63% 35.3g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Oil 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	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	35.2% 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	23.4% 94μg	8.86% 35.4μg	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	0.47% 0.43mg	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	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	7.5% 75mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	322% 2.9mg	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	107% 8.58mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	404% 9.3mg	103% 2.36mg	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	90% 632mg	108% 753mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.44mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.13% 4.93g	3700g per day for Men 19-50 years

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

• Dried Butternuts have 1.7 times more Vitamin B6, 2.6 times more Vitamin B9 and 10.7 times more Vitamin C than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried Butternuts.
• Both Dried Butternuts and Oil Roasted Cashew Nuts have similar amounts of Vitamin B1 per 5 oz.
• Both Dried Butternuts as well as Oil 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 Oil Roasted Cashews:

• Dried Butternuts have 1.2 times more Calcium and 3.9 times more Manganese than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 4.5 times more Copper, 1.5 times more Iron, 1.5 times more Potassium and 1.7 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Oil Roasted Cashew Nuts have similar amounts of Magnesium, Phosphorus and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Butternuts have 128.2 times more Omega 3, 4 times more Omega 6, 1.4 times more Fiber and 1.5 times more Protein than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 6.5 times more Saturated Fat and 2.5 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Oil Roasted Cashew Nuts have similar amounts of Energy and Fat per 5 oz.
• Both Dried Butternuts as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.