Comparing Nutrients in 100 grams Dried Butternuts VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Pecans	5%	88%	7%

Macro Nutrients

	Dried Butternuts	Pecans	Recommended Dietary Allowance
Energy	21% 612kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	58.7% 57g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	19.3% 6.18g	32g per day for Men 19-50 years
Omega 3	545% 8.7g	61.6% 0.99g	1.6g per day for Men 19-50 years
Omega 6	198% 33.7g	121% 20.6g	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	10.7% 14g	130g per day for Men 19-50 years
Sugars	NA	5.48% 3.97g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	44.5% 25g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Pecans	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.05mg	7.3% 1.17mg	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	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75.7% 22.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.5% 66μg	5.5% 22μg	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	1.22% 1.1mg	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	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Pecans	Recommended Dietary Allowance
Calcium	5.3% 53mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	133% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	285% 6.56mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	34.7% 15.6μg	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	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	41% 4.53mg	11mg per day for Men 19-50 years
Water	0.09% 3.34g	0.095% 3.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Pecans per 100 g

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

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

• 100 grams of Dried Butternuts have 2.7 times more Vitamin B6, 3 times more Vitamin B9 and 2.9 times more Vitamin C than Pecans.
• While 100 g of Pecans nuts contain 1.7 times more Vitamin B1 and 1.4 times more Vitamin B5 than Dried Butternuts.
• Both Dried Butternuts and Pecans provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Pecans have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dried Butternuts vs Pecans:

• 100 grams of Dried Butternuts have 1.6 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus and 4.5 times more Selenium than Pecans.
• While 100 g of Pecans nuts contain 1.3 times more Calcium, 2.7 times more Copper and 1.4 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Pecans contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Butternuts have 8.8 times more Omega 3, 1.6 times more Omega 6 and 2.7 times more Protein than Pecans.
• While 100 g of Pecans nuts contain 1.3 times more Fat, 4.7 times more Saturated Fat and 2 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Pecans offer comparable quantities of Energy and Carbohydrate per 100 grams.