Comparing Nutrients in 5 ounces With Peanuts Oil Roasted Mixed Nuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	29.7% 860kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	79% 76.5g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	38.6% 12.3g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	121% 20.5g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	8.1% 5.9g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.9g	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	50.7% 28.4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed 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	22.3% 0.27mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	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	29.4% 118μg	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	74% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.73% 8.08μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	16.6% 166mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	46.2% 3.7mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	92% 646mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Oil Roasted Mixed Nuts VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of With Peanuts Oil Roasted Mixed 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 With Peanuts Oil Roasted Mixed Nuts vs Dried Beechnuts:

• 5 ounces of With Peanuts Oil Roasted Mixed Nuts have 8.8 times more Vitamin B3 and 1.2 times more Vitamin B5 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 31 times more Vitamin C than With Peanuts Oil Roasted Mixed Nuts no Salt.
• 5 ounces of With Peanuts Oil Roasted Mixed Nuts have insufficient amounts of Vitamin C
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for With Peanuts Oil Roasted Mixed Nuts vs Dried Beechnuts:

• 5 ounces of With Peanuts Oil Roasted Mixed Nuts have 117 times more Calcium, 1.4 times more Copper, more Magnesium, 1.5 times more Manganese, more Phosphorus and 9.3 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.6 times more Potassium and 7.6 times more Sodium than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts and Dried Beechnuts 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 With Peanuts Oil Roasted Mixed Nuts have 1.5 times more Saturated Fat and 3.2 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 20.7 times more Omega 3, 1.3 times more Omega 6 and 1.6 times more Carbohydrate than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts and Dried Beechnuts offer comparable quantities of Energy and Fat per five ounces.