Comparing Nutrients in 7 ounces Dried Beechnuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Dried Beechnuts	Roasted Cashews	Recommended Dietary Allowance
Energy	39.4% 1143kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	89.4% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.94g	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	22% 12.3g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	39% 0.51mg	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	56% 224μg	34.2% 137μg	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	34% 30.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	0.2% 2mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	490% 4.4mg	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	61% 4.9mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	71.3% 1.64mg	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	0% 0mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	NA	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.091% 3.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Roasted Cashews:

• Dried Beechnuts have 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 1.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Dried Beechnuts.
• Both Dried Beechnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Dried Beechnuts vs Roasted Cashews:

• Dried Beechnuts have 1.6 times more Manganese, 1.8 times more Potassium and 2.4 times more Sodium than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 45 times more Calcium, 3.3 times more Copper, 2.4 times more Iron, more Magnesium, more Phosphorus and 15.6 times more Zinc than Dried Beechnuts.

Comparison of macro-nutrients per 7 ounces:

• Dried Beechnuts have 10.6 times more Omega 3 and 2.4 times more Omega 6 than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 1.6 times more Saturated Fat and 2.5 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Dry Roasted Cashew Nuts have similar amounts of Energy, Fat and Carbohydrate per 7 oz.
• Both Dried Beechnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.