Comparing Nutrients in 5 ounces Dried Butternuts VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Dried Butternuts	Cashew Nuts	Recommended Dietary Allowance
Energy	30% 867kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 80.8g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	772% 12.4g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	65% 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	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.38g	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	0.098% 0.071g	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	% 0.071g	g per day for Men 19-50 years
Sucrose	NA	% 8.24g	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	46% 26g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cashew Nuts	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	45.5% 0.59mg	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	0.79% 0.71mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.3% 48.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cashew Nuts	Recommended Dietary Allowance
Calcium	7.5% 75mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	346% 3.1mg	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	118% 9.47mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	99% 414mg	420mg per day for Men 19-50 years
Manganese	404% 9.3mg	102% 2.35mg	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	120% 841mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	27.5% 936mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.44mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.2% 7.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cashew Nuts per 5 oz

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

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

• 5 ounces of Dried Butternuts have 2.6 times more Vitamin B2, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 6.4 times more Vitamin C than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 1.4 times more Vitamin B5 than Dried Butternuts.
• Both Dried Butternuts and Cashew Nuts provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Butternuts vs Cashew Nuts:

• 5 ounces of Dried Butternuts have 1.4 times more Calcium and 4 times more Manganese than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 4.9 times more Copper, 1.7 times more Iron, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Cashew Nuts contain similar levels of Magnesium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Butternuts have 1.3 times more Fat, 140.6 times more Omega 3, 4.3 times more Omega 6, 1.4 times more Fiber and 1.4 times more Protein than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 6 times more Saturated Fat and 2.5 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Cashew Nuts offer comparable quantities of Energy per five ounces.