Comparing Nutrients in 14 ounces Dried Beechnuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Dried Beechnuts	Roasted Cashews	Recommended Dietary Allowance
Energy	79% 2286kcal	78.6% 2278kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	190% 184g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	114% 36.3g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	179% 30.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	100% 130g	130g per day for Men 19-50 years
Sugars	NA	27.4% 20g	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	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	44% 24.6g	109% 60.8g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	78% 1mg	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	112% 448μg	68.5% 274μg	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	68.4% 61.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	24.3% 3.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	979% 8.8mg	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	122% 9.76mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	246% 1032mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	143% 3.28mg	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	0% 0mg	278% 1945mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	66% 2242mg	3400mg per day for Men 19-50 years
Selenium	NA	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.18% 6.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Roasted Cashews:

• Dried Beechnuts have 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 1.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Dried Beechnuts.
• Both Dried Beechnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Dried Beechnuts vs Roasted Cashews:

• Dried Beechnuts have 1.6 times more Manganese, 1.8 times more Potassium and 2.4 times more Sodium than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 45 times more Calcium, 3.3 times more Copper, 2.4 times more Iron, more Magnesium, more Phosphorus and 15.6 times more Zinc than Dried Beechnuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Beechnuts have 10.6 times more Omega 3 and 2.4 times more Omega 6 than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 1.6 times more Saturated Fat and 2.5 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Dry Roasted Cashew Nuts have similar amounts of Energy, Fat and Carbohydrate per 14 oz.
• Both Dried Beechnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.