Comparing Nutrients in 100 grams Dried Butternuts VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Dried Butternuts	Cashew Nuts	Recommended Dietary Allowance
Energy	21% 612kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	58.7% 57g	45.2% 44g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	24.3% 7.8g	32g per day for Men 19-50 years
Omega 3	545% 8.7g	3.88% 0.062g	1.6g per day for Men 19-50 years
Omega 6	198% 33.7g	45.8% 7.8g	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	23.2% 30g	130g per day for Men 19-50 years
Sugars	NA	8.15% 5.9g	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	0.069% 0.05g	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	% 0.05g	g per day for Men 19-50 years
Sucrose	NA	% 5.8g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	44.5% 25g	32.5% 18.2g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cashew Nuts	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	35.3% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.05mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	17.3% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	32% 0.42mg	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	6.25% 25μg	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	0.56% 0.5mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.4% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cashew Nuts	Recommended Dietary Allowance
Calcium	5.3% 53mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	244% 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	83.5% 6.68mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	285% 6.56mg	72% 1.66mg	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	84.7% 593mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	52.5% 5.8mg	11mg per day for Men 19-50 years
Water	0.09% 3.34g	0.14% 5.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cashew Nuts per 100 g

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

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

• 100 grams of Dried Butternuts have 2.6 times more Vitamin B2, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 6.4 times more Vitamin C than Cashew Nuts.
• While 100 g of Raw Cashew Nuts contain 1.4 times more Vitamin B5 than Dried Butternuts.
• Both Dried Butternuts and Cashew Nuts provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Cashew Nuts have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Dried Butternuts have 1.4 times more Calcium and 4 times more Manganese than Cashew Nuts.
• While 100 g of Raw Cashew Nuts contain 4.9 times more Copper, 1.7 times more Iron, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Cashew Nuts contain similar levels of Magnesium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Butternuts have 1.3 times more Fat, 140.6 times more Omega 3, 4.3 times more Omega 6, 1.4 times more Fiber and 1.4 times more Protein than Cashew Nuts.
• While 100 g of Raw Cashew Nuts contain 6 times more Saturated Fat and 2.5 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Cashew Nuts offer comparable quantities of Energy per 100 grams.