Comparing Nutrients in 5 ounces Cashew Nuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cashew Nuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	27% 784kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	11.6% 8.38g	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	0.098% 0.071g	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	% 0.071g	NA	g per day for Men 19-50 years
Sucrose	% 8.24g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	NA	38g per day for Men 19-50 years
Protein	46% 26g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	74.6% 0.97mg	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	8.86% 35.4μg	40% 160μg	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	0.79% 0.71mg	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	106% 0.95mg	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	118% 9.47mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	99% 414mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	82.6% 1.9mg	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	120% 841mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.2% 7.37g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Dried Beechnuts per 5 oz

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

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

• 5 ounces of Cashew Nuts have 1.4 times more Vitamin B1 and 1.2 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 6.4 times more Vitamin B2, 1.6 times more Vitamin B6, 4.5 times more Vitamin B9 and 31 times more Vitamin C than Raw Cashew Nuts.
• Both Cashew Nuts and Dried Beechnuts provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Cashew Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Cashew Nuts have 37 times more Calcium, 3.3 times more Copper, 2.7 times more Iron, more Magnesium, 1.2 times more Manganese, more Phosphorus and 16.1 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.5 times more Potassium and 3.2 times more Sodium than Raw Cashew Nuts.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cashew Nuts have 1.4 times more Saturated Fat and 2.9 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 27.4 times more Omega 3 and 2.4 times more Omega 6 than Raw Cashew Nuts.
• Both Cashew Nuts and Dried Beechnuts offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.