Comparing Nutrients in 100 grams Walnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Walnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	22.6% 654kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	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	10.5% 13.7g	9.27% 12g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 2.43g	NA	g per day for Men 19-50 years
Fiber	17.6% 6.7g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	27% 15.2g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	28.4% 0.34mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	57.7% 17.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.5% 98μg	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	1.44% 1.3mg	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	4.67% 0.7mg	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

	Walnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	9.8% 98mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	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	36.4% 2.9mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	285% 6.56mg	2.3mg per day for Men 19-50 years
Molybdenum	46.7% 21μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.4% 346mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	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	28% 3.1mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Dried Butternuts per 100 g

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

• 100 grams of Walnuts have 1.5 times more Vitamin B9 than Dried Butternuts.
• While 100 g of Dried Butternuts contain 2.5 times more Vitamin C than English Walnuts.
• Both Walnuts and Dried Butternuts provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Walnuts have insufficient amounts of Vitamin C
• Both English 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 Walnuts vs Dried Butternuts:

• 100 grams of Walnuts have 1.8 times more Calcium and 3.5 times more Copper than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.4 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus and 3.5 times more Selenium than English Walnuts.
• Both Walnuts and Dried Butternuts contain similar levels of Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Walnuts have 4.7 times more Saturated Fat and 1.4 times more Fiber than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.6 times more Protein than English Walnuts.
• Both Walnuts and Dried Butternuts offer comparable quantities of Energy, Fat, Omega 3, Omega 6 and Carbohydrate per 100 grams.