Comparing Nutrients in 300 calories Dried Beechnuts VS Oil Roasted Cashews

Weight per 300 calories

• Dried Beechnuts: 52g
• Oil Roasted Cashews: 51.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Dried Beechnuts or Oil Roasted Cashews?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Dried Beechnuts	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	25.8% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	12% 15.5g	130g per day for Men 19-50 years
Sugars	NA	3.57% 2.6g	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	0.057% 0.041g	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	% 0.041g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	NA	4.5% 1.7g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	8.67% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	5.6% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	13% 0.17mg	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	14.7% 59μg	3.23% 13μg	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	8.97% 8.07mg	0.17% 0.16mg	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	3.17% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	2.22% 22.2mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	117% 1.06mg	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	16% 1.3mg	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	33.6% 141mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	37.5% 0.86mg	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	39.2% 275mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	0.45% 6.72mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.049% 1.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Oil Roasted Cashews:

• Dried Beechnuts have 1.7 times more Vitamin B2, 2.1 times more Vitamin B6, 4.6 times more Vitamin B9 and 52 times more Vitamin C than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 2 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Cashew Nuts have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both Dried Beechnuts as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Dried Beechnuts vs Oil Roasted Cashews:

• Dried Beechnuts have 1.6 times more Potassium than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 3 times more Copper, 2.4 times more Iron, more Magnesium, more Phosphorus and 14.8 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Cashew Nuts have similar amounts of Manganese per 300 kcal.
• Both Dried Beechnuts as well as Oil Roasted Cashew Nuts have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Beechnuts have 25.2 times more Omega 3 and 2.2 times more Omega 6 than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.5 times more Saturated Fat and 2.7 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Cashew Nuts have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Dried Beechnuts as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.