Comparing Nutrients in 1 kilogram Dried Beechnuts VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Dried Beechnuts	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	199% 5760kcal	212% 6150kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	579% 562g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	284% 91g	32g per day for Men 19-50 years
Omega 3	1063% 17g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	655% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	171% 223g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	145% 55g	38g per day for Men 19-50 years
Protein	111% 62g	277% 155g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	374% 4.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	123% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	192% 9.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	138% 1.8mg	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	140% 560μg	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	NA	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	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	1% 10mg	106% 1060mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	1994% 18mg	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	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	673% 15.5mg	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	641% 4490mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	424% 46.6mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.85% 31.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Oil Roasted Mixed Nuts no Peanuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Oil Roasted Mixed Nuts no Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Oil Roasted Mixed Nuts no Peanuts:

• 1 kilogram of Dried Beechnuts has 3.8 times more Vitamin B6, 2 times more Vitamin B9 and 31 times more Vitamin C than Oil Roasted Mixed Nuts no Peanuts.
• While 1 kg of Oil Roasted Mixed Nuts no Salt and Peanuts contains 1.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Mixed Nuts no Peanuts provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oil Roasted Mixed Nuts no Peanuts have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Oil Roasted Mixed Nuts no Peanuts:

• 1 kilogram of Dried Beechnuts has 1.9 times more Potassium and 3.5 times more Sodium than Oil Roasted Mixed Nuts no Peanuts.
• While 1 kg of Oil Roasted Mixed Nuts no Salt and Peanuts contains 106 times more Calcium, 2.7 times more Copper, more Magnesium, more Phosphorus and 12.9 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Mixed Nuts no Peanuts contain similar levels of Iron and 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 6.8 times more Omega 3, 1.7 times more Omega 6 and 1.5 times more Carbohydrate than Oil Roasted Mixed Nuts no Peanuts.
• While 1 kg of Oil Roasted Mixed Nuts no Salt and Peanuts contains 1.6 times more Saturated Fat and 2.5 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Mixed Nuts no Peanuts offer comparable quantities of Energy and Fat per one kilogram.