Comparing Nutrients in 7 ounces Dried Beechnuts VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Dried Beechnuts	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	39.4% 1143kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	56.4% 18g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	130% 22g	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	34% 44g	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	28.7% 11g	38g per day for Men 19-50 years
Protein	22% 12.3g	55% 30.8g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Oil Roasted Mixed Nuts no Peanuts	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	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	27.5% 0.36mg	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	27.8% 111μg	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	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	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	0.2% 2mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	396% 3.56mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	133% 3.07mg	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	127% 891mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	84% 9.25mg	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 no Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Oil Roasted Mixed Nuts no Peanuts 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 no Peanuts:

• 7 ounces of Dried Beechnuts have 3.8 times more Vitamin B6, 2 times more Vitamin B9 and 31 times more Vitamin C than Oil Roasted Mixed Nuts no Peanuts.
• While 7 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Mixed Nuts no Peanuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Oil Roasted Mixed Nuts no Peanuts have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Oil Roasted Mixed Nuts no Salt and Peanuts 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 no Peanuts:

• 7 ounces of Dried Beechnuts have 1.9 times more Potassium and 3.5 times more Sodium than Oil Roasted Mixed Nuts no Peanuts.
• While 7 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 106 times more Calcium, 2.7 times more Copper, more Magnesium, more Phosphorus and 12.9 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Mixed Nuts no Peanuts contain similar levels of Iron and 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 6.8 times more Omega 3, 1.7 times more Omega 6 and 1.5 times more Carbohydrate than Oil Roasted Mixed Nuts no Peanuts.
• While 7 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.6 times more Saturated Fat and 2.5 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Mixed Nuts no Peanuts offer comparable quantities of Energy and Fat per seven ounces.