Comparing Nutrients in 1 kilogram Walnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	226% 6540kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	179% 57g	32g per day for Men 19-50 years
Omega 3	5675% 91g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	258% 335g	130g per day for Men 19-50 years
Sugars	36% 26g	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	1.24% 0.9g	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	% 24.3g	NA	g per day for Men 19-50 years
Fiber	176% 67g	NA	38g per day for Men 19-50 years
Protein	272% 152g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	284% 3.4mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	526% 6.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	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	14.4% 13mg	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	46.7% 7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	98% 980mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	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	364% 29mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	583% 13.4mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Walnuts 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 Walnuts vs Dried Beechnuts:

• 1 kilogram of Walnuts has 1.3 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.5 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 11.9 times more Vitamin C than English Walnuts.
• Both Walnuts and Dried Beechnuts provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Walnuts have insufficient amounts of Vitamin C
• Both English Walnuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Walnuts vs Dried Beechnuts:

• 1 kilogram of Walnuts has 98 times more Calcium, 2.4 times more Copper, more Magnesium, 2.5 times more Manganese, more Phosphorus and 8.6 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.3 times more Potassium and 19 times more Sodium than English Walnuts.
• Both Walnuts 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 Walnuts has 1.3 times more Fat, 5.3 times more Omega 3, 2.1 times more Omega 6 and 2.5 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.4 times more Carbohydrate than English Walnuts.
• Both Walnuts and Dried Beechnuts offer comparable quantities of Energy and Saturated Fat per one kilogram.