Comparing Nutrients in 7 ounces Dried Butternuts VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Dried Butternuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	42% 1214kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	NA	1.6g per day for Men 19-50 years
Omega 6	394% 67g	NA	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	72.6% 94g	130g per day for Men 19-50 years
Sugars	NA	88% 63.8g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Glazed Walnuts	Recommended Dietary Allowance
Calcium	10.5% 105mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	NA	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	NA	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Glazed Walnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Butternuts vs Glazed Walnuts:

• 7 ounces of Dried Butternuts have more Vitamin C than Glazed Walnuts.
• 7 ounces of Glazed Walnuts have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Dried Butternuts vs Glazed Walnuts:

• 7 ounces of Dried Butternuts have 3.1 times more Iron and 1.8 times more Potassium than Glazed Walnuts.
• While 7 oz of Glazed Walnuts contain 1.3 times more Calcium and 446 times more Sodium than Dried Butternuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 1.2 times more Energy, 1.6 times more Fat, 1.3 times more Fiber and 3 times more Protein than Glazed Walnuts.
• While 7 oz of Glazed Walnuts contain 2.7 times more Saturated Fat and 3.9 times more Carbohydrate than Dried Butternuts.