Comparing Nutrients in 300 calories Dried Beechnuts VS Walnuts

Weight per 300 calories

• Dried Beechnuts: 52g
• Walnuts: 46g

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

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Walnuts	9%	84%	7%

Macro Nutrients

	Dried Beechnuts	Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	260% 4.17g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	103% 17.5g	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	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	NA	1.65% 1.2g	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	% 0.037g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	NA	8.1% 3.07g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.051% 0.46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	3.23% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	5.23% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26.5% 7.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.7% 59μg	11.2% 45μg	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	0.66% 0.6mg	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	2.14% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.03% 1.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Walnuts	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	81% 0.73mg	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	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	17.3% 72.5mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	68% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	21.4% 9.63μg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	NA	4.1% 2.25μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	0.061% 0.92mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.05% 1.87g	3700g per day for Men 19-50 years

Dried Beechnuts VS Walnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Walnuts?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Walnuts:

• 300 calories of Dried Beechnuts have 2.8 times more Vitamin B2, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 13.5 times more Vitamin C than Walnuts.
• Both Dried Beechnuts and Walnuts provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Walnuts have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C
• Both Dried Beechnuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Walnuts:

• 300 calories of Dried Beechnuts have 2.6 times more Potassium than Walnuts.
• While 300 kcal of English Walnuts contain 2.1 times more Copper, more Magnesium, 2.2 times more Manganese, more Phosphorus and 7.6 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Walnuts contain similar levels of Iron per 300 calories.
• 300 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• 300 calories of Walnuts lack sufficient amounts of Potassium
• Both Dried Beechnuts as well as English Walnuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 2.8 times more Carbohydrate than Walnuts.
• While 300 kcal of English Walnuts contain 4.7 times more Omega 3, 1.8 times more Omega 6 and 2.2 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Walnuts offer comparable quantities of Energy, Fat and Saturated Fat per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein
• 300 calories of Walnuts provide inadequate amounts of Carbohydrate