Comparing Nutrients in 1 kilogram Dried Beechnuts VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Dried Beechnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	199% 5760kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	1063% 17g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	137% 179g	130g per day for Men 19-50 years
Sugars	NA	49.2% 35.7g	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	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	187% 71g	38g per day for Men 19-50 years
Protein	111% 62g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Dry Roasted Walnuts with Salt	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	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	405% 5.26mg	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	228% 910μg	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	15.6% 14mg	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	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	1652% 15mg	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	360% 1510mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	NA	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	470% 3290mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	NA	91% 50μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	271% 30mg	11mg per day for Men 19-50 years
Water	1.8% 66g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Dry Roasted Walnuts with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Dried Beechnuts has 1.2 times more Vitamin B2, 1.3 times more Vitamin B6, 1.2 times more Vitamin B9 and 11.1 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 1.7 times more Vitamin B1 and 2.5 times more Vitamin B3 than Dried Beechnuts.
• 1 kilogram of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Dried Beechnuts has 2.2 times more Potassium than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 71 times more Calcium, 2.2 times more Copper, more Magnesium, more Phosphorus, 16.9 times more Sodium and 8.3 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Dry Roasted Walnuts with Salt contain similar levels of 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 1.9 times more Carbohydrate than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 5 times more Omega 3, 1.9 times more Omega 6 and 2.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat and Saturated Fat per one kilogram.