Comparing Nutrients in 100 grams Cashew Nuts VS Dried Butternuts

Macros Ratio

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

Macro Nutrients

	Cashew Nuts	Dried Butternuts	Recommended Dietary Allowance
Energy	19% 553kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	45.2% 44g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	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	23.2% 30g	9.27% 12g	130g per day for Men 19-50 years
Sugars	8.15% 5.9g	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	0.069% 0.05g	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	% 0.05g	NA	g per day for Men 19-50 years
Sucrose	% 5.8g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	32.5% 18.2g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	35.3% 0.42mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	6.25% 25μg	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	0.56% 0.5mg	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% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.4% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	3.7% 37mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	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	83.5% 6.68mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	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	84.7% 593mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	52.5% 5.8mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Dried Butternuts per 100 g

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

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

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

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

• 100 grams of Cashew Nuts have 4.9 times more Copper, 1.7 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.4 times more Calcium and 4 times more Manganese than Raw Cashew Nuts.
• Both Cashew Nuts and Dried Butternuts contain similar levels of Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cashew Nuts have 6 times more Saturated Fat and 2.5 times more Carbohydrate than Dried Butternuts.
• While 100 g of Dried Butternuts contain 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 Raw Cashew Nuts.
• Both Cashew Nuts and Dried Butternuts offer comparable quantities of Energy per 100 grams.