Comparing Nutrients in 7 ounces Black Walnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Black Walnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	42.4% 1228kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	121% 118g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	332% 5.3g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	18.4% 24g	130g per day for Men 19-50 years
Sugars	3% 2.2g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	35.5% 13.5g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	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	5.83% 0.93mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	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	15.4% 61.5μg	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	3.75% 3.37mg	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	27.5% 4.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	12% 121mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	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	77.4% 6.2mg	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	95% 399mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	336% 7.73mg	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	145% 1018mg	126% 885mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	60.8% 6.7mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Dried Butternuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Black Walnuts 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 Black Walnuts vs Dried Butternuts:

• 7 ounces of Black Walnuts have 2.6 times more Vitamin B5 than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 6.7 times more Vitamin B1, 2.2 times more Vitamin B3, 2.1 times more Vitamin B9 and 1.9 times more Vitamin C than Dried Black Walnuts.
• Both Black Walnuts and Dried Butternuts provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Black Walnuts have insufficient amounts of Vitamin C
• Both Dried Black Walnuts 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 Black Walnuts vs Dried Butternuts:

• 7 ounces of Black Walnuts have 3 times more Copper and 1.2 times more Potassium than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.3 times more Iron and 1.7 times more Manganese than Dried Black Walnuts.
• Both Black Walnuts and Dried Butternuts contain similar levels of Calcium, Magnesium, Phosphorus, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Walnuts have 2.7 times more Saturated Fat and 1.4 times more Fiber than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 3.3 times more Omega 3 and 1.3 times more Carbohydrate than Dried Black Walnuts.
• Both Black Walnuts and Dried Butternuts offer comparable quantities of Energy, Fat, Omega 6 and Protein per seven ounces.