Comparing Nutrients in 1 pound Dried Beechnuts VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Dried Beechnuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	90% 2613kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	167% 162g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	NA	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	201% 146g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	43% 16.3g	38g per day for Men 19-50 years
Protein	50.2% 28g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	78% 70.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	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	Glazed Walnuts	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	NA	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	NA	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	136% 4613mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	135% 2023mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	NA	11mg per day for Men 19-50 years
Water	0.81% 30g	0.77% 28.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Glazed Walnuts per 1 lb

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

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

• 1 pound of Dried Beechnuts has more Vitamin C than Glazed Walnuts.
• 1 pound of Glazed Walnuts have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Dried Beechnuts vs Glazed Walnuts:

• 1 pound of Dried Beechnuts has 1.9 times more Iron and 4.4 times more Potassium than Glazed Walnuts.
• While 1 lb of Glazed Walnuts contains 71 times more Calcium and 11.7 times more Sodium than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 1.4 times more Fat and 1.6 times more Saturated Fat than Glazed Walnuts.
• While 1 lb of Glazed Walnuts contains 1.4 times more Carbohydrate and 1.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Glazed Walnuts offer comparable quantities of Energy per one pound.