Comparing Nutrients in 5 ounces Hickorynuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Hickorynuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	32% 931kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	31% 9.98g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	24% 9.07g	NA	38g per day for Men 19-50 years
Protein	32% 18g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.23mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.04% 1.3mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.5mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	14% 56.7μg	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	3.15% 2.83mg	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	NA	NA	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

	Hickorynuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	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	37.6% 3mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	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	68% 476mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.1% 3.76g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Hickorynuts VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Hickorynuts 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 Hickorynuts vs Dried Beechnuts:

• 5 ounces of Hickorynuts have 2.9 times more Vitamin B1 and 1.9 times more Vitamin B5 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.8 times more Vitamin B2, 3.6 times more Vitamin B6, 2.8 times more Vitamin B9 and 7.8 times more Vitamin C than Dried Hickorynuts.
• Both Hickorynuts and Dried Beechnuts provide similar amounts of Vitamin B3 per five ounces.
• Both Dried Hickorynuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Hickorynuts vs Dried Beechnuts:

• 5 ounces of Hickorynuts have 61 times more Calcium, more Magnesium, 3.4 times more Manganese, more Phosphorus and 12 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.3 times more Potassium and 38 times more Sodium than Dried Hickorynuts.
• Both Hickorynuts and Dried Beechnuts contain similar levels of Copper and 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 Hickorynuts have 1.3 times more Fat, 1.2 times more Saturated Fat and 2.1 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.6 times more Omega 3 and 1.8 times more Carbohydrate than Dried Hickorynuts.
• Both Hickorynuts and Dried Beechnuts offer comparable quantities of Energy and Omega 6 per five ounces.