Comparing Nutrients in 5 ounces Black Walnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Black Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	30.3% 877kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	86.7% 84g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	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	% 1.4g	NA	g per day for Men 19-50 years
Fiber	25.4% 9.64g	NA	38g per day for Men 19-50 years
Protein	61% 34g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.6% 0.83mg	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	11% 44μg	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	2.68% 2.4mg	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	19.7% 2.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	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	55.3% 4.42mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	240% 5.52mg	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	104% 727mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	22% 741mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.17% 6.46g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Dried Beechnuts per 5 oz

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

• 5 ounces of Black Walnuts have 1.8 times more Vitamin B5 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 5.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B3, 3.6 times more Vitamin B9 and 9.1 times more Vitamin C than Dried Black Walnuts.
• Both Black Walnuts and Dried Beechnuts provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Black Walnuts have insufficient amounts of Vitamin C
• Both Dried Black Walnuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Black Walnuts vs Dried Beechnuts:

• 5 ounces of Black Walnuts have 61 times more Calcium, 2 times more Copper, 1.3 times more Iron, more Magnesium, 2.9 times more Manganese, more Phosphorus and 9.4 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.9 times more Potassium and 19 times more Sodium than Dried Black Walnuts.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Black Walnuts have 1.6 times more Omega 3, 1.8 times more Omega 6 and 3.9 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.6 times more Saturated Fat and 3.5 times more Carbohydrate than Dried Black Walnuts.
• Both Black Walnuts and Dried Beechnuts offer comparable quantities of Energy and Fat per five ounces.