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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	420% 5.04mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	140% 560μg	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	5.56% 5mg	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	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

	Oil Roasted Mixed Nuts no Peanuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	106% 1060mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1994% 18mg	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	321% 25.7mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	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	641% 4490mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	424% 46.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	1.8% 66g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil Roasted Mixed Nuts no Peanuts 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 Mixed Nuts no Peanuts vs Dried Beechnuts:

• 1 kilogram of Oil Roasted Mixed Nuts no Peanuts has 1.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 3.8 times more Vitamin B6, 2 times more Vitamin B9 and 31 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Dried Beechnuts 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 Oil Roasted Mixed Nuts no Salt and Peanuts 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 Mixed Nuts no Peanuts vs Dried Beechnuts:

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