Comparing Nutrients in 1 pound Dried Beechnuts VS Walnuts

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Walnuts	Recommended Dietary Allowance
Energy	90% 2613kcal	102% 2966kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	305% 296g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	2574% 41g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	1016% 173g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	48% 62g	130g per day for Men 19-50 years
Sugars	NA	16.3% 12g	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	0.56% 0.41g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	NA	80% 30.4g	38g per day for Men 19-50 years
Protein	50.2% 28g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Walnuts	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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	187% 2.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	262% 78.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 513μg	111% 445μg	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	6.55% 5.9mg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Walnuts	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	799% 7.2mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	673% 15.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	212% 95μg	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	224% 1569mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	NA	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Walnuts per 1 lb

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

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

• 1 pound of Dried Beechnuts has 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 Walnuts.
• While 1 lb of English Walnuts contains 1.3 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Walnuts provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Walnuts have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as English Walnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Walnuts:

• 1 pound of Dried Beechnuts has 2.3 times more Potassium and 19 times more Sodium than Walnuts.
• While 1 lb of English Walnuts contains 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.
• Both Dried Beechnuts and Walnuts contain similar levels of Iron 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 2.4 times more Carbohydrate than Walnuts.
• While 1 lb of English Walnuts contains 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.
• Both Dried Beechnuts and Walnuts offer comparable quantities of Energy and Saturated Fat per one pound.