Comparing Nutrients in 100 grams Dried Butternuts VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Dried Butternuts	Pistachio Nuts	Recommended Dietary Allowance
Energy	21% 612kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	58.7% 57g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	545% 8.7g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	198% 33.7g	83% 14g	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% 27g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.66g	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	0.33% 0.24g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 6.87g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	44.5% 25g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.05mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	131% 1.7mg	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	12.8% 51μg	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	6.22% 5.6mg	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	19% 2.86mg	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	Pistachio Nuts	Recommended Dietary Allowance
Calcium	5.3% 53mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.085% 3.4μg	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	49% 3.92mg	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	52% 1.2mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	30% 1025mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.09% 3.34g	0.12% 4.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Pistachio Nuts per 100 g

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

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

• 100 grams of Dried Butternuts have 1.2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Pistachio Nuts.
• While 100 g of Raw Pistachio Nuts contain 4.3 times more Vitamin A, 2.3 times more Vitamin B1, 3 times more Vitamin B6 and 1.8 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Pistachio Nuts provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Dried Butternuts have insufficient amounts of Vitamin A
• Both Dried Butternuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Dried Butternuts have 2 times more Magnesium, 5.5 times more Manganese, 2.5 times more Selenium and 1.4 times more Zinc than Pistachio Nuts.
• While 100 g of Raw Pistachio Nuts contain 2 times more Calcium, 2.9 times more Copper and 2.4 times more Potassium than Dried Butternuts.
• Both Dried Butternuts and Pistachio Nuts contain similar levels of Iron and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Butternuts have 1.3 times more Fat, 30.2 times more Omega 3, 2.4 times more Omega 6 and 1.2 times more Protein than Pistachio Nuts.
• While 100 g of Raw Pistachio Nuts contain 4.5 times more Saturated Fat, 2.3 times more Carbohydrate and 2.3 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Pistachio Nuts offer comparable quantities of Energy per 100 grams.