Comparing Nutrients in 1 pound Dried Beechnuts VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Dried Beechnuts	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	90% 2613kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	101% 32.4g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	287% 48.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	87.2% 113g	130g per day for Men 19-50 years
Sugars	NA	32.6% 23.6g	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	0.25% 0.18g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 22.7g	g per day for Men 19-50 years
Fiber	NA	84.8% 32.2g	38g per day for Men 19-50 years
Protein	50.2% 28g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	125% 1.6mg	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	118% 472μg	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	3.02% 2.72mg	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	232% 35mg	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

	Dried Beechnuts	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	846% 7.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	297% 1247mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	423% 9.72mg	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	281% 1964mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	95% 3239mg	3400mg per day for Men 19-50 years
Selenium	NA	1147% 631μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Oil Roasted Mixed Nuts per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Oil Roasted Mixed Nuts:

• 1 pound of Dried Beechnuts has 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 25.8 times more Vitamin C than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 2.3 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Mixed Nuts provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Oil Roasted Mixed Nuts:

• 1 pound of Dried Beechnuts has 1.4 times more Potassium than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 130 times more Calcium, 2.5 times more Copper, 2.1 times more Iron, more Magnesium, 1.6 times more Manganese, more Phosphorus, 3.8 times more Sodium and 12.7 times more Zinc than Dried Beechnuts.
• 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 more Omega 3, 1.7 times more Omega 6 and 1.3 times more Carbohydrate than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 2.9 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat and Saturated Fat per one pound.
• 1 pound of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3