Comparing Nutrients in 100 grams Black Walnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Black Walnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	21.3% 619kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	61% 59.3g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	167% 2.68g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	199% 33.8g	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	7.37% 9.6g	9.27% 12g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	43% 24g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.75% 0.057mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	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	7.75% 31μg	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	1.9% 1.7mg	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	14% 2.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	39% 3.12mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	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	73.3% 513mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.12% 4.56g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Dried Butternuts per 100 g

Compare the macro and micronutrient content in 100 g of Black Walnuts 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 Black Walnuts vs Dried Butternuts:

• 100 grams of Black Walnuts have 2.6 times more Vitamin B5 than Dried Butternuts.
• While 100 g of Dried Butternuts contain 6.7 times more Vitamin B1, 2.2 times more Vitamin B3, 2.1 times more Vitamin B9 and 1.9 times more Vitamin C than Dried Black Walnuts.
• Both Black Walnuts and Dried Butternuts provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Black Walnuts have insufficient amounts of Vitamin C
• Both Dried Black Walnuts 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 Black Walnuts vs Dried Butternuts:

• 100 grams of Black Walnuts have 3 times more Copper and 1.2 times more Potassium than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.3 times more Iron and 1.7 times more Manganese than Dried Black Walnuts.
• Both Black Walnuts and Dried Butternuts contain similar levels of Calcium, Magnesium, Phosphorus, Selenium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Black Walnuts have 2.7 times more Saturated Fat and 1.4 times more Fiber than Dried Butternuts.
• While 100 g of Dried Butternuts contain 3.3 times more Omega 3 and 1.3 times more Carbohydrate than Dried Black Walnuts.
• Both Black Walnuts and Dried Butternuts offer comparable quantities of Energy, Fat, Omega 6 and Protein per 100 grams.