Comparing Nutrients in 7 ounces Roasted Almonds VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Roasted Almonds	Dried Butternuts	Recommended Dietary Allowance
Energy	41% 1187kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	18.4% 24g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	85.5% 1.1mg	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	27.3% 109μg	32.7% 131μg	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% 0mg	7.06% 6.35mg	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	316% 47.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dried Butternuts	Recommended Dietary Allowance
Calcium	53% 532mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	99% 0.89mg	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	93% 7.4mg	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	566% 13mg	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	134% 935mg	126% 885mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.18% 6.63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Dried Butternuts:

• Dry Roasted Almonds have 8.1 times more Vitamin B2 and 3.5 times more Vitamin B3 than Dried Butternuts.
• While Dried Butternuts contain 5 times more Vitamin B1, 2 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Butternuts have similar amounts of Vitamin B9 per 7 oz.
• Both Dry Roasted Almonds as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Dried Butternuts:

• Dry Roasted Almonds have 5.1 times more Calcium, 2.4 times more Copper and 1.7 times more Potassium than Dried Butternuts.
• While Dried Butternuts contain 2.9 times more Manganese and 8.6 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Butternuts have similar amounts of Iron, Magnesium, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 3.1 times more Saturated Fat, 1.7 times more Carbohydrate and 2.3 times more Fiber than Dried Butternuts.
• While Dried Butternuts contain 871.8 times more Omega 3 and 2.6 times more Omega 6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Butternuts have similar amounts of Energy, Fat and Protein per 7 oz.
• Both Dry Roasted Almonds as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.