Comparing Nutrients in 5 ounces Cashew Nuts VS Dried Butternuts

Macros Ratio

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

Macro Nutrients

	Cashew Nuts	Dried Butternuts	Recommended Dietary Allowance
Energy	27% 784kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	83.3% 80.8g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	772% 12.4g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	281% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	13% 17g	130g per day for Men 19-50 years
Sugars	11.6% 8.38g	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	0.098% 0.071g	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	% 0.071g	NA	g per day for Men 19-50 years
Sucrose	% 8.24g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	46% 26g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	9.26% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	61% 0.79mg	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	8.86% 35.4μg	23.4% 94μg	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	0.79% 0.71mg	5.04% 4.54mg	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	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	71% 0.64mg	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	118% 9.47mg	71.2% 5.7mg	8mg per day for Men 19-50 years
Magnesium	99% 414mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	404% 9.3mg	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	120% 841mg	90% 632mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	40.3% 4.44mg	11mg per day for Men 19-50 years
Water	0.2% 7.37g	0.13% 4.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Dried Butternuts per 5 oz

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

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

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

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

• 5 ounces of Cashew Nuts have 4.9 times more Copper, 1.7 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 1.4 times more Calcium and 4 times more Manganese than Raw Cashew Nuts.
• Both Cashew Nuts and Dried Butternuts contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cashew Nuts have 6 times more Saturated Fat and 2.5 times more Carbohydrate than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 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 Raw Cashew Nuts.
• Both Cashew Nuts and Dried Butternuts offer comparable quantities of Energy per five ounces.