Comparing Nutrients in 7 ounces With Peanuts Oil Roasted Mixed Nuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Dried Butternuts	Recommended Dietary Allowance
Energy	41.5% 1205kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	54% 17.3g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	169% 28.8g	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% 41.8g	18.4% 24g	130g per day for Men 19-50 years
Sugars	11.4% 8.24g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.24g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	71% 39.8g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	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	31.3% 0.38mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	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	41% 165μg	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	1.1% 0.99mg	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	103% 15.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	23.2% 232mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	64.7% 5.18mg	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	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	129% 905mg	126% 885mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	122% 67.3μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.11% 4.13g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Oil Roasted Mixed Nuts VS Dried Butternuts per 7 oz

Compare the macro and micronutrient content in 7 oz of With Peanuts Oil Roasted Mixed Nuts 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 With Peanuts Oil Roasted Mixed Nuts vs Dried Butternuts:

• 7 ounces of With Peanuts Oil Roasted Mixed Nuts have 1.3 times more Vitamin B2, 7.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 2 times more Vitamin B1, 1.6 times more Vitamin B6 and 6.4 times more Vitamin C than With Peanuts Oil Roasted Mixed Nuts no Salt.
• 7 ounces of With Peanuts Oil Roasted Mixed Nuts have insufficient amounts of Vitamin C
• Both With Peanuts Oil Roasted Mixed Nuts no Salt 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 With Peanuts Oil Roasted Mixed Nuts vs Dried Butternuts:

• 7 ounces of With Peanuts Oil Roasted Mixed Nuts have 2.2 times more Calcium, 2 times more Copper, 1.5 times more Potassium and 2 times more Selenium than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.5 times more Iron and 3.2 times more Manganese than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts and Dried Butternuts contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of With Peanuts Oil Roasted Mixed Nuts have 6.7 times more Saturated Fat, 1.7 times more Carbohydrate and 1.5 times more Fiber than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 106.3 times more Omega 3 and 2.3 times more Omega 6 than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts and Dried Butternuts offer comparable quantities of Energy, Fat and Protein per seven ounces.