Comparing Nutrients in 1 pound Cashew Nuts VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cashew Nuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.9mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.9mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	239% 3.1mg	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	28.3% 113μg	128% 513μg	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	2.5% 2.27mg	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.2% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Cashew Nuts VS Dried Beechnuts per 1 lb

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

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

• 1 pound of Cashew Nuts has 1.4 times more Vitamin B1 and 1.2 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 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 Raw Cashew Nuts.
• Both Cashew Nuts and Dried Beechnuts provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Cashew Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Cashew Nuts has 37 times more Calcium, 3.3 times more Copper, 2.7 times more Iron, more Magnesium, 1.2 times more Manganese, more Phosphorus and 16.1 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.5 times more Potassium and 3.2 times more Sodium than Raw Cashew Nuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

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