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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Dry Roasted Walnuts with Salt	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	434% 5.2mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	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	228% 910μg	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	15.6% 14mg	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	60% 9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Dried Beechnuts	Recommended Dietary Allowance
Calcium	71% 710mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	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	360% 1510mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	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	470% 3290mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	NA	55μg per day for Men 19-50 years
Sodium	429% 6430mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.8% 66g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Dried Beechnuts:

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

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

• 1 kilogram of Dry Roasted Walnuts with Salt has 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.
• While 1 kg of Dried Beechnuts contains 2.2 times more Potassium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Dried Beechnuts 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 Dry Roasted Walnuts with Salt has 1.2 times more Fat, 5 times more Omega 3, 1.9 times more Omega 6 and 2.3 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.9 times more Carbohydrate than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Dried Beechnuts offer comparable quantities of Energy and Saturated Fat per one kilogram.