Comparing Nutrients in 1 kilogram Dried Beechnuts VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Dried Beechnuts	Pistachio Nuts	Recommended Dietary Allowance
Energy	199% 5760kcal	193% 5600kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	467% 453g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	185% 59g	32g per day for Men 19-50 years
Omega 3	1063% 17g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	829% 141g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	209% 272g	130g per day for Men 19-50 years
Sugars	NA	106% 76.6g	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	3.3% 2.4g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 68.7g	g per day for Men 19-50 years
Fiber	NA	279% 106g	38g per day for Men 19-50 years
Protein	111% 62g	360% 202g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	725% 8.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	1308% 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	128% 510μg	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	62.2% 56mg	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	191% 28.6mg	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	Pistachio Nuts	Recommended Dietary Allowance
Calcium	1% 10mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	1444% 13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.85% 34μg	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	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	522% 12mg	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	700% 4900mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	301% 10250mg	3400mg per day for Men 19-50 years
Selenium	NA	127% 70μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	200% 22mg	11mg per day for Men 19-50 years
Water	1.8% 66g	1.2% 43.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Pistachio Nuts per 1 kg

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

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

• 1 kilogram of Dried Beechnuts has 2.3 times more Vitamin B2, 1.8 times more Vitamin B5, 2.2 times more Vitamin B9 and 2.8 times more Vitamin C than Pistachio Nuts.
• While 1 kg of Raw Pistachio Nuts contains more Vitamin A, 2.9 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.5 times more Vitamin B6 than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Dried Beechnuts has 38 times more Sodium than Pistachio Nuts.
• While 1 kg of Raw Pistachio Nuts contains 105 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, more Magnesium, more Phosphorus and 6.1 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Pistachio Nuts contain similar levels of Manganese and Potassium 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 5.9 times more Omega 3, 1.3 times more Omega 6 and 1.2 times more Carbohydrate than Pistachio Nuts.
• While 1 kg of Raw Pistachio Nuts contains 3.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Pistachio Nuts offer comparable quantities of Energy, Fat and Saturated Fat per one kilogram.