Comparing Nutrients in 7 ounces Hickorynuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Hickorynuts	Dried Butternuts	Recommended Dietary Allowance
Energy	45% 1304kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	43.6% 14g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	130% 2.08g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	18.4% 24g	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	33.4% 12.7g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	45% 25.2g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.72mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.47mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	20% 79.4μg	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	4.4% 3.97mg	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	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

	Hickorynuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	12% 121mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	163% 1.46mg	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	52.6% 4.2mg	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	398% 9.15mg	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	95% 667mg	126% 885mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	77.8% 8.55mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.14% 5.26g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Hickorynuts VS Dried Butternuts per 7 oz

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

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

• 7 ounces of Hickorynuts have 2.3 times more Vitamin B1 and 2.8 times more Vitamin B5 than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 2.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.6 times more Vitamin C than Dried Hickorynuts.
• Both Hickorynuts and Dried Butternuts provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• Both Dried Hickorynuts as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hickorynuts vs Dried Butternuts:

• 7 ounces of Hickorynuts have 1.6 times more Copper and 1.4 times more Zinc than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.9 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Selenium than Dried Hickorynuts.
• Both Hickorynuts and Dried Butternuts contain similar levels of Calcium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hickorynuts have 5.4 times more Saturated Fat, 1.5 times more Carbohydrate and 1.4 times more Fiber than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 8.3 times more Omega 3, 1.6 times more Omega 6 and 2 times more Protein than Dried Hickorynuts.
• Both Hickorynuts and Dried Butternuts offer comparable quantities of Energy and Fat per seven ounces.