Comparing Nutrients in 5 ounces Dried Butternuts VS With Peanuts Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%

Macro Nutrients

	Dried Butternuts	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	30% 867kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 80.8g	79% 76.5g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	38.6% 12.3g	32g per day for Men 19-50 years
Omega 3	772% 12.4g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	121% 20.5g	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% 30g	130g per day for Men 19-50 years
Sugars	NA	8.1% 5.9g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.9g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	26% 9.92g	38g per day for Men 19-50 years
Protein	63% 35.3g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	With Peanuts Oil Roasted Mixed 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	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	38.4% 0.5mg	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	29.4% 118μg	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	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	7.5% 75mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	143% 1.3mg	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	46.2% 3.7mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	404% 9.3mg	126% 2.9mg	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	92% 646mg	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	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.44mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.08% 2.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS With Peanuts Oil Roasted Mixed Nuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Dried Butternuts vs With Peanuts Oil Roasted Mixed Nuts:

• 5 ounces of Dried Butternuts have 2 times more Vitamin B1, 1.6 times more Vitamin B6 and 6.4 times more Vitamin C than With Peanuts Oil Roasted Mixed Nuts.
• While 5 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 1.3 times more Vitamin B2, 7.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dried Butternuts.
• 5 ounces of With Peanuts Oil Roasted Mixed Nuts have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as With Peanuts Oil Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Butternuts vs With Peanuts Oil Roasted Mixed Nuts:

• 5 ounces of Dried Butternuts have 1.5 times more Iron and 3.2 times more Manganese than With Peanuts Oil Roasted Mixed Nuts.
• While 5 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 2.2 times more Calcium, 2 times more Copper, 1.5 times more Potassium and 2 times more Selenium than Dried Butternuts.
• Both Dried Butternuts and With Peanuts Oil Roasted Mixed Nuts contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Butternuts have 106.3 times more Omega 3, 2.3 times more Omega 6 and 1.2 times more Protein than With Peanuts Oil Roasted Mixed Nuts.
• While 5 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 6.7 times more Saturated Fat, 1.7 times more Carbohydrate and 1.5 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and With Peanuts Oil Roasted Mixed Nuts offer comparable quantities of Energy and Fat per five ounces.