Comparing Nutrients in 1 kilogram 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	199% 5760kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	452% 439g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	243% 78g	32g per day for Men 19-50 years
Omega 3	1063% 17g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	458% 78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	232% 302g	130g per day for Men 19-50 years
Sugars	NA	81.5% 59g	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	0.69% 0.5g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 58g	g per day for Men 19-50 years
Fiber	NA	87% 33g	38g per day for Men 19-50 years
Protein	111% 62g	325% 182g	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	253% 3.04mg	353% 4.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	173% 8.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	321% 4.17mg	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	5.56% 5mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cashew Nuts	Recommended Dietary Allowance
Calcium	1% 10mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	2439% 22mg	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	835% 66.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	695% 2920mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	720% 16.6mg	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	847% 5930mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	194% 6600mg	3400mg per day for Men 19-50 years
Selenium	NA	362% 199μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	525% 57.8mg	11mg per day for Men 19-50 years
Water	1.8% 66g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cashew Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Cashew Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Cashew Nuts:

• 1 kilogram of Dried Beechnuts has 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 1 kg of Raw Cashew Nuts contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Cashew Nuts:

• 1 kilogram of Dried Beechnuts has 1.5 times more Potassium and 3.2 times more Sodium than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 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 one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 27.4 times more Omega 3 and 2.4 times more Omega 6 than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 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 one kilogram.