Comparing Nutrients in 14 ounces Dried Beechnuts VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Walnuts	9%	84%	7%

Macro Nutrients

	Dried Beechnuts	Walnuts	Recommended Dietary Allowance
Energy	79% 2286kcal	89.5% 2596kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	267% 259g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	2252% 36g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	889% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	42% 54.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	0.49% 0.36g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 9.64g	g per day for Men 19-50 years
Fiber	NA	70% 26.6g	38g per day for Men 19-50 years
Protein	44% 24.6g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	229% 68.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	112% 448μg	97% 389μg	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	5.73% 5.16mg	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	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Walnuts	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	699% 6.3mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	149% 627mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	589% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	185% 83.3μg	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	196% 1373mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	NA	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	111% 12.3mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Walnuts per 14 oz

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

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

• 14 ounces of Dried Beechnuts have 2.5 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 11.9 times more Vitamin C than Walnuts.
• While 14 oz of English Walnuts contain 1.3 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Walnuts provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Walnuts have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as English Walnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Walnuts:

• 14 ounces of Dried Beechnuts have 2.3 times more Potassium and 19 times more Sodium than Walnuts.
• While 14 oz of English Walnuts contain 98 times more Calcium, 2.4 times more Copper, more Magnesium, 2.5 times more Manganese, more Phosphorus and 8.6 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Walnuts contain similar levels of Iron 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 2.4 times more Carbohydrate than Walnuts.
• While 14 oz of English Walnuts contain 1.3 times more Fat, 5.3 times more Omega 3, 2.1 times more Omega 6 and 2.5 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Walnuts offer comparable quantities of Energy and Saturated Fat per 14 ounces.