Comparing Nutrients in 1 kilogram Dried Beechnuts VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Dried Beechnuts	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	199% 5760kcal	200% 5800kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	492% 478g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	265% 84.8g	32g per day for Men 19-50 years
Omega 3	1063% 17g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	499% 84.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	230% 299g	130g per day for Men 19-50 years
Sugars	NA	69% 50g	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	1.1% 0.8g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 48.4g	g per day for Men 19-50 years
Fiber	NA	87% 33g	38g per day for Men 19-50 years
Protein	111% 62g	301% 168g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Oil 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	253% 3.04mg	303% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	248% 3.23mg	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	283% 1130μg	62.5% 250μg	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	172% 155mg	3.33% 3mg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	1% 10mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	2270% 20.4mg	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	308% 24.6mg	756% 60.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	650% 2730mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	725% 16.7mg	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	759% 5310mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	186% 6320mg	3400mg per day for Men 19-50 years
Selenium	NA	369% 203μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	486% 53.5mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.94% 34.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Oil Roasted Cashews:

• Dried Beechnuts have 1.7 times more Vitamin B2, 2.1 times more Vitamin B6, 4.5 times more Vitamin B9 and 51.7 times more Vitamin C than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 2 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Cashew Nuts have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Dried Beechnuts as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Oil Roasted Cashews:

• Dried Beechnuts have 1.6 times more Potassium and 2.9 times more Sodium than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 43 times more Calcium, 3 times more Copper, 2.5 times more Iron, more Magnesium, more Phosphorus and 14.9 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Cashew Nuts have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Beechnuts have 25 times more Omega 3 and 2.2 times more Omega 6 than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.5 times more Saturated Fat and 2.7 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Cashew Nuts have similar amounts of Energy, Fat and Carbohydrate per 1 kg.
• Both Dried Beechnuts as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.