Comparing Nutrients in 1 pound Dried Beechnuts VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Dried Beechnuts	Roasted Pistachios	Recommended Dietary Allowance
Energy	90% 2613kcal	89.5% 2595kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	214% 208g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	80% 25.6g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	350% 59.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	99% 128g	130g per day for Men 19-50 years
Sugars	NA	48.4% 35g	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	1.38% 1g	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	% 1.13g	g per day for Men 19-50 years
Sucrose	NA	% 32g	g per day for Men 19-50 years
Fiber	NA	123% 46.7g	38g per day for Men 19-50 years
Protein	50.2% 28g	171% 95g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	263% 3.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	81.6% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	46.5% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	391% 5.1mg	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	58% 231μg	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	15% 13.6mg	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	65.6% 9.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Roasted Pistachios	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	652% 5.86mg	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	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	118% 494mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	245% 5.64mg	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	304% 2127mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	134% 4568mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.23% 8.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Roasted Pistachios per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Roasted Pistachios:

• 1 pound of Dried Beechnuts has 1.6 times more Vitamin B2, 1.8 times more Vitamin B5, 2.2 times more Vitamin B9 and 5.2 times more Vitamin C than Roasted Pistachios.
• While 1 lb of Dry Roasted Pistachio Nuts contains 2.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Dried Beechnuts.
• Both Dried Beechnuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Roasted Pistachios:

• 1 pound of Dried Beechnuts has 6.3 times more Sodium than Roasted Pistachios.
• While 1 lb of Dry Roasted Pistachio Nuts contains 107 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, more Magnesium, more Phosphorus and 6.5 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Roasted Pistachios contain similar levels of Manganese and Potassium 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 8 times more Omega 3 and 1.4 times more Omega 6 than Roasted Pistachios.
• While 1 lb of Dry Roasted Pistachio Nuts contains 3.4 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Roasted Pistachios offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per one pound.