Comparing Nutrients in 1 pound Oil Roasted Mixed Nuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Oil Roasted Mixed Nuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	95% 2753kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	101% 32.4g	81% 26g	32g per day for Men 19-50 years
Omega 3	0% 0g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	287% 48.8g	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	87.2% 113g	117% 152g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	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	0.25% 0.18g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 22.7g	NA	g per day for Men 19-50 years
Fiber	84.8% 32.2g	NA	38g per day for Men 19-50 years
Protein	145% 81g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.6mg	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	118% 472μg	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	3.02% 2.72mg	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	232% 35mg	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

	Oil Roasted Mixed Nuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	59% 590mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	846% 7.6mg	338% 3.04mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	294% 23.5mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	297% 1247mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	423% 9.72mg	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	281% 1964mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	95% 3239mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	1147% 631μg	NA	55μg per day for Men 19-50 years
Sodium	43.2% 649mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Mixed 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 Oil Roasted Mixed Nuts vs Dried Beechnuts:

• 1 pound of Oil Roasted Mixed Nuts has 2.3 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 25.8 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Dried Beechnuts provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin C
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oil Roasted Mixed Nuts vs Dried Beechnuts:

• 1 pound of Oil Roasted Mixed Nuts has 130 times more Calcium, 2.5 times more Copper, 2.1 times more Iron, more Magnesium, 1.6 times more Manganese, more Phosphorus, 3.8 times more Sodium and 12.7 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.4 times more Potassium than Lightly Salted Oil Roasted Mixed Nuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Mixed Nuts has 1.2 times more Saturated Fat and 2.9 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains more Omega 3, 1.7 times more Omega 6 and 1.3 times more Carbohydrate than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Dried Beechnuts offer comparable quantities of Energy and Fat per one pound.
• 1 pound of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3