Comparing Nutrients in 5 ounces Dried Butternuts VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Dried Butternuts	Pistachio Nuts	Recommended Dietary Allowance
Energy	30% 867kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 80.8g	66.2% 64.2g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	26% 8.37g	32g per day for Men 19-50 years
Omega 3	772% 12.4g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	0.47% 0.34g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 9.74g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	39.5% 15g	38g per day for Men 19-50 years
Protein	63% 35.3g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	185% 2.4mg	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	18% 72.3μg	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	8.8% 7.94mg	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	27% 4.05mg	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	Pistachio Nuts	Recommended Dietary Allowance
Calcium	7.5% 75mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	205% 1.84mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 4.8μg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	404% 9.3mg	74% 1.7mg	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	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.44mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Pistachio Nuts per 5 oz

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

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

• 5 ounces of Dried Butternuts have 1.2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain 4.3 times more Vitamin A, 2.3 times more Vitamin B1, 3 times more Vitamin B6 and 1.8 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Pistachio Nuts provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Dried Butternuts have insufficient amounts of Vitamin A
• Both Dried Butternuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Dried Butternuts have 2 times more Magnesium, 5.5 times more Manganese, 2.5 times more Selenium and 1.4 times more Zinc than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain 2 times more Calcium, 2.9 times more Copper and 2.4 times more Potassium than Dried Butternuts.
• Both Dried Butternuts and Pistachio Nuts contain similar levels of Iron and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Butternuts have 1.3 times more Fat, 30.2 times more Omega 3, 2.4 times more Omega 6 and 1.2 times more Protein than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain 4.5 times more Saturated Fat, 2.3 times more Carbohydrate and 2.3 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Pistachio Nuts offer comparable quantities of Energy per five ounces.