Comparing Nutrients in 7 ounces Dried Beechnuts VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Dried Beechnuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	39.4% 1143kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	20.5% 0.33g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	16% 2.74g	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	120% 156g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	17.8% 9.94g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Dried peeled European Chestnuts	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	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	102% 1.32mg	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	54.6% 218μg	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	33.3% 30mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	0.2% 2mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	144% 1.3mg	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	59.3% 4.74mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	102% 2.35mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	58% 1967mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Dried peeled European Chestnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Dried peeled European Chestnuts:

• 7 ounces of Dried Beechnuts have 6.9 times more Vitamin B2 than Dried peeled European Chestnuts.
• Both Dried Beechnuts and Dried peeled European Chestnuts provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per seven ounces.
• Both Dried Beechnuts as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Dried peeled European Chestnuts:

• 7 oz of Dried peeled European Chestnuts contain 64 times more Calcium, more Magnesium and more Phosphorus than Dried Beechnuts.
• Both Dried Beechnuts and Dried peeled European Chestnuts contain similar levels of Copper, Iron, Manganese, Potassium, Sodium and Zinc 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 1.6 times more Energy, 12.8 times more Fat, 7.8 times more Saturated Fat, 10.3 times more Omega 3, 13.3 times more Omega 6 and 1.2 times more Protein than Dried peeled European Chestnuts.
• While 7 oz of Dried peeled European Chestnuts contain 2.3 times more Carbohydrate than Dried Beechnuts.