Comparing Nutrients in 100 grams Roasted Cashews VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Roasted Cashews	Dried Butternuts	Recommended Dietary Allowance
Energy	19.8% 574kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	47.8% 46.4g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	28.6% 9.16g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	45% 7.66g	198% 33.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	9.27% 12g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	7.9% 3g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	43% 0.56mg	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	17.3% 69μg	16.5% 66μg	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	0% 0mg	3.56% 3.2mg	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	6.13% 0.92mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Dried Butternuts	Recommended Dietary Allowance
Calcium	4.5% 45mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	50% 0.45mg	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	75% 6mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	285% 6.56mg	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	70% 490mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.09% 3.34g	3700g per day for Men 19-50 years

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

• Dry Roasted Cashew Nuts have 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.9 times more Vitamin B5 than Dried Butternuts.
• While Dried Butternuts contain 1.9 times more Vitamin B1, 2.2 times more Vitamin B6 and more Vitamin C than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dried Butternuts have similar amounts of Vitamin B9 per 100 g.
• Both Dry Roasted Cashew Nuts as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Cashews vs Dried Butternuts:

• Dry Roasted Cashew Nuts have 4.9 times more Copper, 1.5 times more Iron, 1.3 times more Potassium, 16 times more Sodium and 1.8 times more Zinc than Dried Butternuts.
• While Dried Butternuts contain 7.9 times more Manganese and 1.5 times more Selenium than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dried Butternuts have similar amounts of Calcium, Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Cashew Nuts have 7 times more Saturated Fat and 2.7 times more Carbohydrate than Dried Butternuts.
• While Dried Butternuts contain 54.1 times more Omega 3, 4.4 times more Omega 6, 1.6 times more Fiber and 1.6 times more Protein than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dried Butternuts have similar amounts of Energy and Fat per 100 g.
• Both Dry Roasted Cashew Nuts as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.