Comparing Nutrients in 5 ounces Dried Butternuts VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Dried Butternuts	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	30% 867kcal	30% 872kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 80.8g	82% 79.6g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	40.3% 13g	32g per day for Men 19-50 years
Omega 3	772% 12.4g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	93% 15.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	24.3% 31.6g	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	20.5% 7.8g	38g per day for Men 19-50 years
Protein	63% 35.3g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	19.6% 0.26mg	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	20% 79.4μg	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	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	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	7.5% 75mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	283% 2.54mg	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	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	404% 9.3mg	95% 2.2mg	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	91% 636mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	22.7% 771mg	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	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.44mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.12% 4.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Oil Roasted Mixed Nuts no Peanuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Butternuts versus 5 oz of Oil Roasted Mixed Nuts no Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Butternuts vs Oil Roasted Mixed Nuts no Peanuts:

• 5 ounces of Dried Butternuts have 3.1 times more Vitamin B6 and 6.4 times more Vitamin C than Oil Roasted Mixed Nuts no Peanuts.
• While 5 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.5 times more Vitamin B5 than Dried Butternuts.
• Both Dried Butternuts and Oil Roasted Mixed Nuts no Peanuts provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Oil Roasted Mixed Nuts no Peanuts have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Butternuts vs Oil Roasted Mixed Nuts no Peanuts:

• 5 ounces of Dried Butternuts have 1.6 times more Iron and 4.2 times more Manganese than Oil Roasted Mixed Nuts no Peanuts.
• While 5 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 2 times more Calcium, 4 times more Copper, 1.3 times more Potassium and 1.5 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Oil Roasted Mixed Nuts no Peanuts contain similar levels of Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Butternuts have 35 times more Omega 3, 3 times more Omega 6 and 1.6 times more Protein than Oil Roasted Mixed Nuts no Peanuts.
• While 5 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 7 times more Saturated Fat and 1.8 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Oil Roasted Mixed Nuts no Peanuts offer comparable quantities of Energy, Fat and Fiber per five ounces.