Comparing Nutrients in 1 kilogram Dried Beechnuts VS Macadamia Nuts

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Macadamia Nuts	Recommended Dietary Allowance
Energy	199% 5760kcal	248% 7180kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	781% 758g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	377% 121g	32g per day for Men 19-50 years
Omega 3	1063% 17g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	76.2% 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	106% 138g	130g per day for Men 19-50 years
Sugars	NA	63% 45.7g	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	% 44.3g	g per day for Men 19-50 years
Fiber	NA	226% 86g	38g per day for Men 19-50 years
Protein	111% 62g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	996% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	155% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	152% 7.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	212% 2.75mg	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	27.5% 110μg	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	13.3% 12mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Macadamia Nuts	Recommended Dietary Allowance
Calcium	1% 10mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	840% 7.56mg	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	461% 37mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	1796% 41.3mg	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	269% 1880mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	108% 3680mg	3400mg per day for Men 19-50 years
Selenium	NA	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	118% 13mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Macadamia Nuts per 1 kg

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

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

• 1 kilogram of Dried Beechnuts has 2.3 times more Vitamin B2, 1.2 times more Vitamin B5, 2.5 times more Vitamin B6, 10.3 times more Vitamin B9 and 12.9 times more Vitamin C than Macadamia Nuts.
• While 1 kg of Raw Macadamia Nuts contains 3.9 times more Vitamin B1 and 2.8 times more Vitamin B3 than Dried Beechnuts.
• 1 kilogram of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Dried Beechnuts has 2.8 times more Potassium and 7.6 times more Sodium than Macadamia Nuts.
• While 1 kg of Raw Macadamia Nuts contains 85 times more Calcium, 1.5 times more Iron, more Magnesium, 3.1 times more Manganese, more Phosphorus and 3.6 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Macadamia Nuts contain similar levels of Copper 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 8.3 times more Omega 3, 14.2 times more Omega 6 and 2.4 times more Carbohydrate than Macadamia Nuts.
• While 1 kg of Raw 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 Macadamia Nuts offer comparable quantities of Energy per one kilogram.