Nuts, butternuts, dried
FDC 170570cup (120 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 55 · -10 vs Nuts & seeds medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Nuts, butternuts, dried is middling for nutrient density at 55 of 100. Within nuts & seeds it ranks 40 of 60. Per 100 grams it is an excellent source of magnesium (56% DV), an excellent source of protein (50% DV), an excellent source of iron (22% DV). Most of its 612 calories per 100 grams come from fat.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 612 kcal | 31% |
| Total fat | 57 g | 73% |
| Saturated fat | 1.3 g | 7% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 4.7 g | 17% |
| Sugars | - | |
| Protein | 25 g | 50% |
| Potassium | 421 mg | 9% |
| Calcium | 53 mg | 4% |
| Iron | 4 mg | 22% |
| Magnesium | 237 mg | 56% |
| Vitamin C | 3.2 mg | 4% |
| Vitamin A | 6 µg | 1% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 734 kcal | 37% |
| Total fat | 68 g | 88% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.2 mg | 0% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 5.6 g | 20% |
| Sugars | - | |
| Protein | 30 g | 60% |
| Potassium | 505 mg | 11% |
| Calcium | 64 mg | 5% |
| Iron | 4.8 mg | 27% |
| Magnesium | 284 mg | 68% |
| Vitamin C | 3.8 mg | 4% |
| Vitamin A | 7.2 µg | 1% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170570Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Nuts, pistachio nuts, rawDensity 55 vs 55Nuts, pine nuts, driedDensity 56 vs 55Seeds, safflower seed kernels, driedDensity 57 vs 55