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

Macros Ratio

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

Macro Nutrients

	Dry Roasted Walnuts with Salt	Dried Beechnuts	Recommended Dietary Allowance
Energy	31.4% 911kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	88.7% 86g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	752% 12g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	298% 50.6g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.3g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	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	26.5% 10g	NA	38g per day for Men 19-50 years
Protein	36% 20.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	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	32.2% 129μg	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	2.2% 2mg	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	3.9% 4.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Dried Beechnuts	Recommended Dietary Allowance
Calcium	10% 101mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	45.5% 3.64mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	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	66.6% 466mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	NA	55μg per day for Men 19-50 years
Sodium	60.8% 911mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.22mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.17% 6.22g	0.25% 9.36g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Dry Roasted Walnuts with Salt have 1.7 times more Vitamin B1 and 2.5 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.3 times more Vitamin B6 and 11.1 times more Vitamin C than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Dried Beechnuts provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• Both Dry Roasted Walnuts with Salt as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dry Roasted Walnuts with Salt vs Dried Beechnuts:

• 5 ounces of Dry Roasted Walnuts with Salt have 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.
• While 5 oz of Dried Beechnuts contain 2.2 times more Potassium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt have 1.2 times more Fat, 5 times more Omega 3, 1.9 times more Omega 6 and 2.3 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.9 times more Carbohydrate than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Dried Beechnuts offer comparable quantities of Energy and Saturated Fat per five ounces.