Comparing Nutrients in 7 ounces Walnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Walnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	44.8% 1298kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	1126% 18g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	18.4% 24g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 4.82g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	54% 30.2g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.4% 0.68mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	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

	Walnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	19.4% 194mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	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	72% 5.77mg	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	566% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	126% 885mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	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	55.7% 6.13mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Dried Butternuts per 7 oz

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

• 7 ounces of Walnuts have 1.5 times more Vitamin B9 than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 2.5 times more Vitamin C than English Walnuts.
• Both Walnuts and Dried Butternuts provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Walnuts have insufficient amounts of Vitamin C
• Both English 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 Walnuts vs Dried Butternuts:

• 7 ounces of Walnuts have 1.8 times more Calcium and 3.5 times more Copper than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.4 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus and 3.5 times more Selenium than English Walnuts.
• Both Walnuts and Dried Butternuts contain similar levels of Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Walnuts have 4.7 times more Saturated Fat and 1.4 times more Fiber than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.6 times more Protein than English Walnuts.
• Both Walnuts and Dried Butternuts offer comparable quantities of Energy, Fat, Omega 3, Omega 6 and Carbohydrate per seven ounces.