Comparing Nutrients in 7 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	42% 1214kcal	44% 1276kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	33.2% 10.6g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	1053% 17g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	417% 71g	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	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	NA	9.77% 7.1g	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	37% 14g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	50.6% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Dry Roasted Walnuts with Salt	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	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	80.3% 1.04mg	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	45% 181μg	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	3.1% 2.78mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	10.5% 105mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	328% 2.95mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	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	126% 885mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	53.8% 5.9mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.24% 8.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Dry Roasted Walnuts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Butternuts versus 7 oz of Dry Roasted Walnuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Butternuts vs Dry Roasted Walnuts with Salt:

• 7 ounces of Dried Butternuts have 2.3 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Dried Butternuts vs Dry Roasted Walnuts with Salt:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 1.7 times more Protein than Dry Roasted Walnuts with Salt.
• While 7 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 seven ounces.