Comparing Nutrients in 5 ounces Dried Beechnuts VS Dry Roasted Pecans with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Dry Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Dried Beechnuts	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	28% 816kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	28% 8.9g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	163% 27.8g	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	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	NA	7.94% 5.75g	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	0.078% 0.057g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 5.67g	g per day for Men 19-50 years
Fiber	NA	35% 13.3g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	20.4% 0.27mg	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	5.67% 22.7μg	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	1.1% 0.99mg	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	12.3% 1.84mg	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	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	184% 1.65mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	44.5% 187mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	242% 5.57mg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	NA	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	36% 543mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	65.3% 7.2mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Dry Roasted Pecans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Dry Roasted Pecans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Dry Roasted Pecans with Salt:

• 5 ounces of Dried Beechnuts have 3.5 times more Vitamin B2, 1.3 times more Vitamin B5, 3.7 times more Vitamin B6, 7.1 times more Vitamin B9 and 22.1 times more Vitamin C than Dry Roasted Pecans with Salt.
• While 5 oz of Dry Roasted Pecans with Salt contain 1.5 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dried Beechnuts.
• 5 ounces of Dry Roasted Pecans with Salt have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Dry Roasted Pecans with Salt have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Dry Roasted Pecans with Salt:

• 5 ounces of Dried Beechnuts have 2.4 times more Potassium than Dry Roasted Pecans with Salt.
• While 5 oz of Dry Roasted Pecans with Salt contain 72 times more Calcium, 1.7 times more Copper, more Magnesium, 2.9 times more Manganese, more Phosphorus, 10.1 times more Sodium and 14.1 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Dry Roasted Pecans with Salt contain similar levels of Iron per five ounces.
• 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 1.7 times more Omega 3 and 2.5 times more Carbohydrate than Dry Roasted Pecans with Salt.
• While 5 oz of Dry Roasted Pecans with Salt contain 1.5 times more Fat and 1.5 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Dry Roasted Pecans with Salt offer comparable quantities of Energy, Saturated Fat and Omega 6 per five ounces.