Comparing Nutrients in 1 pound Dried Beechnuts VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Dried Beechnuts	Cashew Nuts	Recommended Dietary Allowance
Energy	90% 2613kcal	86.5% 2508kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	205% 199g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	110% 35.3g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	208% 35.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	105% 137g	130g per day for Men 19-50 years
Sugars	NA	37% 27g	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	0.31% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 26.4g	g per day for Men 19-50 years
Fiber	NA	39.4% 15g	38g per day for Men 19-50 years
Protein	50.2% 28g	148% 82.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	78.4% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	145% 1.9mg	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	128% 513μg	28.3% 113μg	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	78% 70.3mg	2.5% 2.27mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cashew Nuts	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	1106% 9.96mg	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	139% 11mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	315% 1324mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	326% 7.5mg	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	384% 2690mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	88% 2994mg	3400mg per day for Men 19-50 years
Selenium	NA	164% 90μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	238% 26.2mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cashew Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Beechnuts versus 1 lb of Cashew Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Cashew Nuts:

• 1 pound of Dried Beechnuts has 6.4 times more Vitamin B2, 1.6 times more Vitamin B6, 4.5 times more Vitamin B9 and 31 times more Vitamin C than Cashew Nuts.
• While 1 lb of Raw Cashew Nuts contains 1.4 times more Vitamin B1 than Dried Beechnuts.
• Both Dried Beechnuts and Cashew Nuts provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Cashew Nuts have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw Cashew Nuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Cashew Nuts:

• 1 pound of Dried Beechnuts has 1.5 times more Potassium and 3.2 times more Sodium than Cashew Nuts.
• While 1 lb of Raw Cashew Nuts contains 37 times more Calcium, 3.3 times more Copper, 2.7 times more Iron, more Magnesium, more Phosphorus and 16.1 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Cashew Nuts contain similar levels of Manganese per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 27.4 times more Omega 3 and 2.4 times more Omega 6 than Cashew Nuts.
• While 1 lb of Raw Cashew Nuts contains 1.4 times more Saturated Fat and 2.9 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Cashew Nuts offer comparable quantities of Energy, Fat and Carbohydrate per one pound.