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

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Dried Beechnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	28% 816kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	88.7% 86g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	23.7% 7.6g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	752% 12g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	298% 50.6g	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	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	NA	6.98% 5.06g	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	26.5% 10g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	19.6% 3.14mg	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	57.4% 0.75mg	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	32.2% 129μg	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	2.2% 2mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	234% 2.1mg	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	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	NA	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	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	60.8% 911mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.17% 6.22g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Dry Roasted Walnuts 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 Walnuts with Salt:

• 5 ounces of Dried Beechnuts have 1.2 times more Vitamin B2, 1.3 times more Vitamin B6, 1.2 times more Vitamin B9 and 11.1 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 1.7 times more Vitamin B1 and 2.5 times more Vitamin B3 than Dried Beechnuts.
• 5 ounces of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Dry Roasted Walnuts 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 Walnuts with Salt:

• 5 ounces of Dried Beechnuts have 2.2 times more Potassium than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 71 times more Calcium, 2.2 times more Copper, more Magnesium, more Phosphorus, 16.9 times more Sodium and 8.3 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Dry Roasted Walnuts 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 1.9 times more Carbohydrate than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 5 times more Omega 3, 1.9 times more Omega 6 and 2.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat and Saturated Fat per five ounces.