Comparing Nutrients in 7 ounces Dried Butternuts VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Dried Butternuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	42% 1214kcal	43% 1248kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	290% 49.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	29.5% 38.3g	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	24.5% 9.33g	56% 21.2g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	17% 0.22mg	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	32.7% 131μg	28.8% 115μg	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	7.06% 6.35mg	4.4% 3.97mg	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	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	10.5% 105mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	228% 2.05mg	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	100% 7.98mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	374% 8.6mg	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	126% 885mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	77.2% 8.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Pinyon Pine Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Butternuts versus 7 oz of Pinyon Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Butternuts vs Pinyon Pine Nuts:

• 7 ounces of Dried Butternuts have 3 times more Vitamin B5, 5 times more Vitamin B6 and 1.6 times more Vitamin C than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 3.2 times more Vitamin B1, 1.5 times more Vitamin B2 and 4.2 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts and Pinyon Pine Nuts provide similar amounts of Vitamin B9 per seven ounces.
• Both Dried Butternuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Butternuts vs Pinyon Pine Nuts:

• 7 ounces of Dried Butternuts have 6.6 times more Calcium, 1.3 times more Iron, 1.5 times more Manganese and 12.7 times more Phosphorus than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 2.3 times more Copper, 1.5 times more Potassium, 72 times more Sodium and 1.4 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Pinyon Pine Nuts contain similar levels of Magnesium per seven ounces.
• 7 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 11.1 times more Omega 3, 1.4 times more Omega 6 and 2.2 times more Protein than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 7.2 times more Saturated Fat, 1.6 times more Carbohydrate and 2.3 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Pinyon Pine Nuts offer comparable quantities of Energy and Fat per seven ounces.