Comparing Nutrients in 7 ounces Dried Beechnuts VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Dried Beechnuts	Cashew Nuts	Recommended Dietary Allowance
Energy	39.4% 1143kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	48.3% 15.4g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	91% 15.4g	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	46% 60g	130g per day for Men 19-50 years
Sugars	NA	16% 11.7g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 11.5g	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	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cashew Nuts	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	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	63.7% 0.83mg	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	1.1% 0.99mg	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% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cashew Nuts	Recommended Dietary Allowance
Calcium	0.2% 2mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	484% 4.36mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	143% 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	168% 1177mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	NA	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cashew Nuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Cashew Nuts:

• 7 ounces of Dried Beechnuts have 6.4 times more Vitamin B2, 1.6 times more Vitamin B6, 4.5 times more Vitamin B9 and 31 times more Vitamin C than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 1.4 times more Vitamin B1 than Dried Beechnuts.
• Both Dried Beechnuts and Cashew Nuts provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw Cashew Nuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Cashew Nuts:

• 7 ounces of Dried Beechnuts have 1.5 times more Potassium and 3.2 times more Sodium than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 37 times more Calcium, 3.3 times more Copper, 2.7 times more Iron, more Magnesium, more Phosphorus and 16.1 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Cashew Nuts 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 27.4 times more Omega 3 and 2.4 times more Omega 6 than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 1.4 times more Saturated Fat and 2.9 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Cashew Nuts offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.

Frequently Asked Questions about Dried Beechnuts VS Cashew Nuts

What are the health benefits of Dried Beechnuts compared to Cashew Nuts?

Dried beech nuts are a good source of healthy fats, protein, fiber, and essential nutrients like iron and magnesium. They also contain antioxidants that can help reduce inflammation and support overall health. Cashew nuts, on the other hand, are rich in heart-healthy monounsaturated fats, vitamins, and minerals like copper and zinc. Both nuts can be part of a healthy diet, but it's important to enjoy them in moderation due to their calorie and fat content.

Can I lose weight easier by eating more Dried Beechnuts or Cashew Nuts?

Both dried beech nuts and cashew nuts are calorie-dense foods, so it's important to consume them in moderation if you are looking to lose weight. Cashew nuts are higher in calories and fat compared to beech nuts, so if you are trying to lose weight, it may be better to choose beech nuts as a lower-calorie option. However, portion control and overall balanced diet are key factors in weight loss, so it's important to consider your overall calorie intake and dietary choices.

Should I eat more Dried Beechnuts or more Cashew Nuts to gain more muscles while training consistently?

Cashew nuts would be a better choice for gaining muscle while training consistently. Cashew nuts are higher in protein and healthy fats compared to Beechnuts, which can support muscle growth and recovery. Additionally, cashew nuts are a good source of essential nutrients like magnesium and zinc, which are important for muscle function and overall health.

What is the environmental impact of producing Dried Beechnuts compared to Cashew Nuts?

Dried Beechnuts have a lower environmental impact compared to Cashew Nuts. Beechnuts require less water, land, and resources to grow, making them a more sustainable option. Additionally, Beechnuts have a smaller carbon footprint compared to Cashew Nuts, making them a more environmentally friendly choice.