Comparing Nutrients in 5 ounces Dried Beechnuts VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Dried Beechnuts	Pistachio Nuts	Recommended Dietary Allowance
Energy	28% 816kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	66.2% 64.2g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	26% 8.37g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	117% 20g	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	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	0.47% 0.34g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 9.74g	g per day for Men 19-50 years
Fiber	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	185% 2.4mg	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	18% 72.3μg	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	8.8% 7.94mg	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	27% 4.05mg	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	Pistachio Nuts	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	205% 1.84mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 4.8μg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	74% 1.7mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Pistachio Nuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Pistachio Nuts:

• 5 ounces of Dried Beechnuts have 2.3 times more Vitamin B2, 1.8 times more Vitamin B5, 2.2 times more Vitamin B9 and 2.8 times more Vitamin C than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain more Vitamin A, 2.9 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.5 times more Vitamin B6 than Dried Beechnuts.
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Pistachio Nuts:

• 5 ounces of Dried Beechnuts have 38 times more Sodium than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain 105 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, more Magnesium, more Phosphorus and 6.1 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Pistachio Nuts contain similar levels of Manganese and Potassium 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 5.9 times more Omega 3, 1.3 times more Omega 6 and 1.2 times more Carbohydrate than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain 3.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Pistachio Nuts offer comparable quantities of Energy, Fat and Saturated Fat per five ounces.