Comparing Nutrients in 5 ounces Dried Beechnuts VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Dried Beechnuts	Cashew Butter	Recommended Dietary Allowance
Energy	28% 816kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	72.2% 70g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	43.2% 14g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	30% 39g	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	NA	7.46% 2.83g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cashew Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	27.5% 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	40% 160μg	24% 96μg	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	24.4% 22mg	0% 0mg	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	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

	Dried Beechnuts	Cashew Butter	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	345% 3.1mg	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	43.6% 3.5mg	89% 7.13mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	50.2% 1.16mg	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	93% 648mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	66.5% 7.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.11% 4.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cashew Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Cashew Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Cashew Butter:

• 5 ounces of Dried Beechnuts have 2 times more Vitamin B2, 2.7 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Cashew Butter.
• While 5 oz of Plain Cashew Butter no Salt contain 1.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Dried Beechnuts.
• Both Dried Beechnuts and Cashew Butter provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cashew Butter have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Cashew Butter:

• 5 ounces of Dried Beechnuts have 1.6 times more Manganese, 1.9 times more Potassium and 2.5 times more Sodium than Cashew Butter.
• While 5 oz of Plain Cashew Butter no Salt contain 43 times more Calcium, 3.3 times more Copper, 2 times more Iron, more Magnesium, more Phosphorus and 14.3 times more Zinc than Dried Beechnuts.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 9.9 times more Omega 3, 2.3 times more Omega 6 and 1.2 times more Carbohydrate than Cashew Butter.
• While 5 oz of Plain Cashew Butter no Salt contain 1.7 times more Saturated Fat and 2.8 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Cashew Butter offer comparable quantities of Energy and Fat per five ounces.