Comparing Nutrients in 1 kilogram Oil Roasted Cashews VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Oil Roasted Cashews	Dried Beechnuts	Recommended Dietary Allowance
Energy	200% 5800kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	492% 478g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	265% 84.8g	179% 57g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	499% 84.8g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	258% 335g	130g per day for Men 19-50 years
Sugars	69% 50g	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	1.1% 0.8g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 48.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	NA	38g per day for Men 19-50 years
Protein	301% 168g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.63mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	526% 6.84mg	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	62.5% 250μg	283% 1130μg	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	3.33% 3mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	61.3% 9.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Dried Beechnuts	Recommended Dietary Allowance
Calcium	43% 430mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	2270% 20.4mg	744% 6.7mg	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	756% 60.5mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	650% 2730mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	725% 16.7mg	583% 13.4mg	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	759% 5310mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	186% 6320mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	369% 203μg	NA	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	486% 53.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.94% 34.8g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashews VS Dried Beechnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Cashews vs Dried Beechnuts:

• 1 kilogram of Oil Roasted Cashews has 2 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.7 times more Vitamin B2, 2.1 times more Vitamin B6, 4.5 times more Vitamin B9 and 51.7 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Dried Beechnuts provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Oil Roasted Cashews have insufficient amounts of Vitamin C
• Both Oil Roasted Cashew Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Cashews vs Dried Beechnuts:

• 1 kilogram of Oil Roasted Cashews has 43 times more Calcium, 3 times more Copper, 2.5 times more Iron, more Magnesium, 1.2 times more Manganese, more Phosphorus and 14.9 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.6 times more Potassium and 2.9 times more Sodium than Oil Roasted Cashew Nuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Cashews has 1.5 times more Saturated Fat and 2.7 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 25 times more Omega 3 and 2.2 times more Omega 6 than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Dried Beechnuts offer comparable quantities of Energy, Fat and Carbohydrate per one kilogram.