Comparing Nutrients in 100 grams Oil Roasted Mixed Nuts no Peanuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Dried Butternuts	Recommended Dietary Allowance
Energy	21.2% 615kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.1g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	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	17% 22.3g	9.27% 12g	130g per day for Men 19-50 years
Sugars	NA	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	14.5% 5.5g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.4% 0.49mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	14% 56μg	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	NA	NA	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

	Oil Roasted Mixed Nuts no Peanuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	10.6% 106mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	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	32% 2.57mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	67.3% 1.55mg	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	64% 449mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts no Peanuts VS Dried Butternuts per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Mixed Nuts no Peanuts 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 Oil Roasted Mixed Nuts no Peanuts vs Dried Butternuts:

• 100 grams of Oil Roasted Mixed Nuts no Peanuts have 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.5 times more Vitamin B5 than Dried Butternuts.
• While 100 g of Dried Butternuts contain 3.1 times more Vitamin B6 and 6.4 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Dried Butternuts provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Oil Roasted Mixed Nuts no Peanuts have insufficient amounts of Vitamin C
• Both Oil Roasted Mixed Nuts no Salt and Peanuts 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 Oil Roasted Mixed Nuts no Peanuts vs Dried Butternuts:

• 100 grams of Oil Roasted Mixed Nuts no Peanuts have 2 times more Calcium, 4 times more Copper, 1.3 times more Potassium and 1.5 times more Zinc than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.6 times more Iron and 4.2 times more Manganese than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Dried Butternuts contain similar levels of Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Mixed Nuts no Peanuts have 7 times more Saturated Fat and 1.8 times more Carbohydrate than Dried Butternuts.
• While 100 g of Dried Butternuts contain 35 times more Omega 3, 3 times more Omega 6 and 1.6 times more Protein than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Dried Butternuts offer comparable quantities of Energy, Fat and Fiber per 100 grams.