Comparing Nutrients in 5 ounces Dried Beechnuts VS With Peanuts Dry Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%

Macro Nutrients

	Dried Beechnuts	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	28% 816kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	78% 76g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	35.5% 11.4g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	81.3% 14g	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	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	NA	9.78% 7.1g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.1g	g per day for Men 19-50 years
Fiber	NA	24% 9.07g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	49.4% 27.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	With Peanuts Dry Roasted Mixed Nuts	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	35.4% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	39.3% 0.51mg	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	21.3% 85μg	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	1.26% 1.13mg	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	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	239% 2.15mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	76.6% 322mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	161% 3.7mg	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	0% 0mg	88.7% 621mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	27% 911mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.082% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS With Peanuts Dry Roasted Mixed Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of With Peanuts Dry Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs With Peanuts Dry Roasted Mixed Nuts:

• 5 ounces of Dried Beechnuts have 1.9 times more Vitamin B6, 1.9 times more Vitamin B9 and 19.4 times more Vitamin C than With Peanuts Dry Roasted Mixed Nuts.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts no Salt contain 7.1 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and With Peanuts Dry Roasted Mixed Nuts provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of With Peanuts Dry Roasted Mixed Nuts have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs With Peanuts Dry Roasted Mixed Nuts:

• 5 ounces of Dried Beechnuts have 1.6 times more Potassium and 9.5 times more Sodium than With Peanuts Dry Roasted Mixed Nuts.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts no Salt contain 87 times more Calcium, 2.3 times more Copper, 1.5 times more Iron, more Magnesium, 1.9 times more Manganese, more Phosphorus and 11.3 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 20.7 times more Omega 3, 1.9 times more Omega 6 and 1.5 times more Carbohydrate than With Peanuts Dry Roasted Mixed Nuts.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts no Salt contain 1.4 times more Saturated Fat and 3.1 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and With Peanuts Dry Roasted Mixed Nuts offer comparable quantities of Energy and Fat per five ounces.