Comparing Nutrients in 14 ounces Cashew Nuts VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cashew Nuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.6% 3.43mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.66mg	209% 2.7mg	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	25% 99μg	112% 448μg	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	2.2% 2mg	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 135μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	14.7% 147mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	968% 8.7mg	295% 2.66mg	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	331% 26.5mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	276% 1159mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	286% 6.57mg	231% 5.32mg	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	336% 2354mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	77% 2619mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Dried Beechnuts per 14 oz

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

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

• 14 ounces of Cashew Nuts have 1.4 times more Vitamin B1 and 1.2 times more Vitamin B3 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 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 Raw Cashew Nuts.
• Both Cashew Nuts and Dried Beechnuts provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Cashew Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of Cashew Nuts have 37 times more Calcium, 3.3 times more Copper, 2.7 times more Iron, more Magnesium, 1.2 times more Manganese, more Phosphorus and 16.1 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.5 times more Potassium and 3.2 times more Sodium than Raw Cashew Nuts.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

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