Comparing Nutrients in 5 ounces Walnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	32% 927kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	804% 13g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	NA	38g per day for Men 19-50 years
Protein	38.6% 21.6g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	40.3% 0.48mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	81.7% 24.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	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

	Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	14% 139mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	51.6% 4.12mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	82.6% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	66% 29.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	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	40% 4.38mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Dried Beechnuts per 5 oz

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

• 5 ounces of Walnuts have 1.3 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.5 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 11.9 times more Vitamin C than English Walnuts.
• Both Walnuts and Dried Beechnuts provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Walnuts have insufficient amounts of Vitamin C
• Both English Walnuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Walnuts vs Dried Beechnuts:

• 5 ounces of Walnuts have 98 times more Calcium, 2.4 times more Copper, more Magnesium, 2.5 times more Manganese, more Phosphorus and 8.6 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.3 times more Potassium and 19 times more Sodium than English Walnuts.
• Both Walnuts 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 Walnuts have 1.3 times more Fat, 5.3 times more Omega 3, 2.1 times more Omega 6 and 2.5 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.4 times more Carbohydrate than English Walnuts.
• Both Walnuts and Dried Beechnuts offer comparable quantities of Energy and Saturated Fat per five ounces.