Comparing Nutrients in 300 calories Oil Roasted Mixed Nuts VS Dried Beechnuts

Weight per 300 calories

• Oil Roasted Mixed Nuts: 49.4g
• Dried Beechnuts: 52g

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

Discover which food has more nutrients per 300 calories - Oil Roasted Mixed Nuts or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	0% 0g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	31.3% 5.3g	56.3% 9.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.5% 12.4g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	3.55% 2.57g	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	0.027% 0.02g	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	% 0.054g	NA	g per day for Men 19-50 years
Sucrose	% 2.47g	NA	g per day for Men 19-50 years
Fiber	9.23% 3.5g	NA	38g per day for Men 19-50 years
Protein	15.8% 8.83g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.055% 0.49μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.18% 0.99mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	27.4% 0.36mg	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	13% 51.4μg	14.7% 59μg	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	0.33% 0.3mg	8.97% 8.07mg	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	25.3% 3.8mg	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	6.43% 64.3mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	38.8% 0.35mg	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	32% 2.56mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	30.4% 0.7mg	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	30.6% 214mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	NA	55μg per day for Men 19-50 years
Sodium	4.7% 70.7mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.26mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	0.093% 3.44g	3700g per day for Men 19-50 years

Oil Roasted Mixed Nuts VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Mixed Nuts or Dried Beechnuts?

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

• 300 calories of Oil Roasted Mixed Nuts have 2.2 times more Vitamin B3 than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.6 times more Vitamin B5, 2 times more Vitamin B6 and 27.2 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 300 calories.
• 300 calories of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin B5 and Vitamin C
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

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

• 300 calories of Oil Roasted Mixed Nuts have 123.4 times more Calcium, 2.4 times more Copper, 2 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus and 12 times more Zinc than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.5 times more Potassium than Lightly Salted Oil Roasted Mixed Nuts.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Mixed Nuts have 2.7 times more Protein than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain more Omega 3, 1.8 times more Omega 6 and 1.4 times more Carbohydrate than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Dried Beechnuts offer comparable quantities of Energy, Fat and Saturated Fat per 300 calories.
• 300 calories of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein