Comparing Nutrients in 1 pound Hickorynuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Hickorynuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	103% 2980kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	301% 292g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	81% 26g	32g per day for Men 19-50 years
Omega 3	297% 4.75g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	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	63.7% 82.8g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	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	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	76.4% 29g	NA	38g per day for Men 19-50 years
Protein	103% 57.7g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	328% 3.93mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	45.4% 181μg	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	10% 9.07mg	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	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

	Hickorynuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	27.7% 277mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	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	120% 9.6mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	187% 785mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	909% 21mg	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	218% 1524mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	178% 19.5mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Hickorynuts VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Hickorynuts 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 Hickorynuts vs Dried Beechnuts:

• 1 pound of Hickorynuts has 2.9 times more Vitamin B1 and 1.9 times more Vitamin B5 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.8 times more Vitamin B2, 3.6 times more Vitamin B6, 2.8 times more Vitamin B9 and 7.8 times more Vitamin C than Dried Hickorynuts.
• Both Hickorynuts and Dried Beechnuts provide similar amounts of Vitamin B3 per one pound.
• Both Dried Hickorynuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Hickorynuts vs Dried Beechnuts:

• 1 pound of Hickorynuts has 61 times more Calcium, more Magnesium, 3.4 times more Manganese, more Phosphorus and 12 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.3 times more Potassium and 38 times more Sodium than Dried Hickorynuts.
• Both Hickorynuts and Dried Beechnuts contain similar levels of Copper and 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 Hickorynuts has 1.3 times more Fat, 1.2 times more Saturated Fat and 2.1 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.6 times more Omega 3 and 1.8 times more Carbohydrate than Dried Hickorynuts.
• Both Hickorynuts and Dried Beechnuts offer comparable quantities of Energy and Omega 6 per one pound.