Comparing Nutrients in 7 ounces Dried Beechnuts VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Dried Beechnuts	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	39.4% 1143kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	99% 17g	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	45.6% 59.3g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 9.6g	g per day for Men 19-50 years
Fiber	NA	17.2% 6.55g	38g per day for Men 19-50 years
Protein	22% 12.3g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Oil 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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	49.3% 0.64mg	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	12.4% 49.6μg	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	0.66% 0.6mg	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	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	0.2% 2mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	450% 4.05mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	144% 3.3mg	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	151% 1054mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Oil Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Oil Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Dried Beechnuts have 1.7 times more Vitamin B2, 2.1 times more Vitamin B6, 4.5 times more Vitamin B9 and 51.7 times more Vitamin C than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 2 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Cashews provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Oil Roasted Cashews have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Dried Beechnuts have 1.6 times more Potassium and 2.9 times more Sodium than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 43 times more Calcium, 3 times more Copper, 2.5 times more Iron, more Magnesium, more Phosphorus and 14.9 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Cashews contain similar levels of Manganese per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 25 times more Omega 3 and 2.2 times more Omega 6 than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 1.5 times more Saturated Fat and 2.7 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Cashews offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.