Comparing Nutrients in 5 ounces Dried Butternuts VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Dried Butternuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	30% 867kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 80.8g	88.7% 86g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	23.7% 7.6g	32g per day for Men 19-50 years
Omega 3	772% 12.4g	752% 12g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	298% 50.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	NA	6.98% 5.06g	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	26.5% 10g	38g per day for Men 19-50 years
Protein	63% 35.3g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Dry Roasted Walnuts with Salt	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	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	57.4% 0.75mg	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	32.2% 129μg	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	2.2% 2mg	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	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	7.5% 75mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	234% 2.1mg	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	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	404% 9.3mg	NA	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	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	60.8% 911mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.44mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.17% 6.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Dry Roasted Walnuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Butternuts versus 5 oz of Dry Roasted Walnuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Butternuts vs Dry Roasted Walnuts with Salt:

• 5 ounces of Dried Butternuts have 2.3 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 1.4 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.4 times more Vitamin B9 than Dried Butternuts.
• Both Dried Butternuts and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Butternuts vs Dry Roasted Walnuts with Salt:

• 5 ounces of Dried Butternuts have 1.6 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 3.4 times more Selenium than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 1.3 times more Calcium, 3.3 times more Copper and 643 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Dry Roasted Walnuts with Salt contain similar levels of Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Butternuts have 1.7 times more Protein than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 4.1 times more Saturated Fat, 1.5 times more Carbohydrate and 1.5 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat, Omega 3 and Omega 6 per five ounces.