Comparing Nutrients in 7 ounces Dried Beechnuts VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Dried Beechnuts	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	39.4% 1143kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	125% 21.3g	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	38% 49.6g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.3g	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	0.11% 0.079g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	NA	37% 14g	38g per day for Men 19-50 years
Protein	22% 12.3g	63.3% 35.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	54.5% 0.71mg	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	51.6% 206μg	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	1.32% 1.2mg	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	102% 15.2mg	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	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	0.2% 2mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	370% 3.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	130% 546mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	185% 4.25mg	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	123% 859mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	NA	502% 276μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	19% 284mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	82.4% 9.07mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.17% 6.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Oil Roasted Mixed Nuts per 7 oz

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

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

• 7 ounces of Dried Beechnuts have 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 25.8 times more Vitamin C than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 2.3 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Mixed Nuts provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Dried Beechnuts have 1.4 times more Potassium than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 130 times more Calcium, 2.5 times more Copper, 2.1 times more Iron, more Magnesium, 1.6 times more Manganese, more Phosphorus, 3.8 times more Sodium and 12.7 times more Zinc than Dried Beechnuts.
• 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 more Omega 3, 1.7 times more Omega 6 and 1.3 times more Carbohydrate than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 2.9 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat and Saturated Fat per seven ounces.
• 7 ounces of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3