Comparing Nutrients in 1 kilogram Dried Beechnuts VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Dried Beechnuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	199% 5760kcal	248% 7180kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	784% 761g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	373% 119g	32g per day for Men 19-50 years
Omega 3	1063% 17g	123% 1.96g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	76.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	103% 134g	130g per day for Men 19-50 years
Sugars	NA	57% 41.4g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 40g	g per day for Men 19-50 years
Fiber	NA	211% 80g	38g per day for Men 19-50 years
Protein	111% 62g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Roasted Macadamia 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	592% 7.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	121% 6.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	276% 3.6mg	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	25% 100μg	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	7.78% 7mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	1% 10mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	633% 5.7mg	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	308% 24.6mg	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	281% 1180mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	1320% 30.4mg	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	283% 1980mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	NA	213% 117μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	117% 13mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Roasted Macadamia Nuts per 1 kg

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

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

• 1 kilogram of Dried Beechnuts has 4.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 11.3 times more Vitamin B9 and 22.1 times more Vitamin C than Roasted Macadamia Nuts.
• While 1 kg of Dry Roasted Macadamia Nuts contains 2.3 times more Vitamin B1 and 2.6 times more Vitamin B3 than Dried Beechnuts.
• 1 kilogram of Roasted Macadamia Nuts have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Roasted Macadamia Nuts:

• 1 kilogram of Dried Beechnuts has 2.8 times more Potassium and 9.5 times more Sodium than Roasted Macadamia Nuts.
• While 1 kg of Dry Roasted Macadamia Nuts contains 70 times more Calcium, more Magnesium, 2.3 times more Manganese, more Phosphorus and 3.6 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Roasted Macadamia Nuts contain similar levels of Copper and Iron 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 8.7 times more Omega 3, 14.1 times more Omega 6 and 2.5 times more Carbohydrate than Roasted Macadamia Nuts.
• While 1 kg of Dry Roasted Macadamia Nuts contains 1.5 times more Fat, 2.1 times more Saturated Fat and 1.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Roasted Macadamia Nuts offer comparable quantities of Energy per one kilogram.