Comparing Nutrients in 100 grams Dried Butternuts VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Dried Butternuts	Cashew Butter	Recommended Dietary Allowance
Energy	21% 612kcal	20.2% 587kcal	2900kcal per day for Men 19-50 years
Fat	58.7% 57g	51% 49.4g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	30.5% 9.76g	32g per day for Men 19-50 years
Omega 3	545% 8.7g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	198% 33.7g	48% 8.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.27% 12g	21.2% 27.6g	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	12.4% 4.7g	5.26% 2g	38g per day for Men 19-50 years
Protein	44.5% 25g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cashew Butter	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.05mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	19.4% 0.25mg	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	16.5% 66μg	17% 68μg	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	3.56% 3.2mg	0% 0mg	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

	Dried Butternuts	Cashew Butter	Recommended Dietary Allowance
Calcium	5.3% 53mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	243% 2.2mg	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	50.3% 4mg	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	285% 6.56mg	35.4% 0.82mg	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	63.7% 446mg	65.3% 457mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	0.09% 3.34g	0.08% 2.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cashew Butter per 100 g

Compare the macro and micronutrient content in 100 g of Dried Butternuts versus 100 g of Cashew Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Butternuts vs Cashew Butter:

• 100 grams of Dried Butternuts have 1.2 times more Vitamin B1, 2.2 times more Vitamin B6 and more Vitamin C than Cashew Butter.
• While 100 g of Plain Cashew Butter no Salt contain 1.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Dried Butternuts.
• Both Dried Butternuts and Cashew Butter provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Cashew Butter have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dried Butternuts vs Cashew Butter:

• 100 grams of Dried Butternuts have 1.2 times more Calcium, 8 times more Manganese and 1.5 times more Selenium than Cashew Butter.
• While 100 g of Plain Cashew Butter no Salt contain 4.9 times more Copper, 1.3 times more Iron, 1.3 times more Potassium and 1.6 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Cashew Butter contain similar levels of Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Butternuts have 51 times more Omega 3, 4.1 times more Omega 6, 2.4 times more Fiber and 1.4 times more Protein than Cashew Butter.
• While 100 g of Plain Cashew Butter no Salt contain 7.5 times more Saturated Fat and 2.3 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Cashew Butter offer comparable quantities of Energy and Fat per 100 grams.