Comparing Nutrients in 14 ounces Dried Beechnuts VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Dried Beechnuts	Cashew Nuts	Recommended Dietary Allowance
Energy	79% 2286kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	179% 174g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	97% 31g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	182% 31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	32.4% 23.5g	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	0.27% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	NA	34.5% 13g	38g per day for Men 19-50 years
Protein	44% 24.6g	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cashew Nuts	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	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	68.6% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	127% 1.66mg	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	25% 99μg	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	2.2% 2mg	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% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 135μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cashew Nuts	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	968% 8.7mg	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	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	276% 1159mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	286% 6.57mg	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	336% 2354mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	77% 2619mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	209% 23mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cashew Nuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Beechnuts versus 14 oz of Cashew Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Cashew Nuts:

• 14 ounces of Dried Beechnuts have 6.4 times more Vitamin B2, 1.6 times more Vitamin B6, 4.5 times more Vitamin B9 and 31 times more Vitamin C than Cashew Nuts.
• While 14 oz of Raw Cashew Nuts contain 1.4 times more Vitamin B1 than Dried Beechnuts.
• Both Dried Beechnuts and Cashew Nuts provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw Cashew Nuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Cashew Nuts:

• 14 ounces of Dried Beechnuts have 1.5 times more Potassium and 3.2 times more Sodium than Cashew Nuts.
• While 14 oz of Raw Cashew Nuts contain 37 times more Calcium, 3.3 times more Copper, 2.7 times more Iron, more Magnesium, more Phosphorus and 16.1 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Cashew Nuts contain similar levels of Manganese per 14 ounces.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Beechnuts have 27.4 times more Omega 3 and 2.4 times more Omega 6 than Cashew Nuts.
• While 14 oz of Raw Cashew Nuts contain 1.4 times more Saturated Fat and 2.9 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Cashew Nuts offer comparable quantities of Energy, Fat and Carbohydrate per 14 ounces.