Comparing Nutrients in 7 ounces Dried Beechnuts VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Dried Beechnuts	Pine Nuts	Recommended Dietary Allowance
Energy	39.4% 1143kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	387% 65.8g	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	20% 26g	130g per day for Men 19-50 years
Sugars	NA	9.83% 7.12g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 6.85g	g per day for Men 19-50 years
Fiber	NA	19.3% 7.34g	38g per day for Men 19-50 years
Protein	22% 12.3g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Pine 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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56% 224μg	17% 67.5μg	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	1.76% 1.6mg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Pine Nuts	Recommended Dietary Allowance
Calcium	0.2% 2mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	292% 2.63mg	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	137% 11mg	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	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14.5% 6.5μg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Pine Nuts per 7 oz

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

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

• 7 ounces of Dried Beechnuts have 1.6 times more Vitamin B2, 3 times more Vitamin B5, 7.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 19.4 times more Vitamin C than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 5 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Pine Nuts provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Dried Pine Nuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Dried Beechnuts have 1.7 times more Potassium and 19 times more Sodium than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 2 times more Copper, 2.2 times more Iron, more Magnesium, 6.6 times more Manganese, more Phosphorus and 17.9 times more Zinc than Dried Beechnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Dried Pine Nuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 10.4 times more Omega 3 and 2.6 times more Carbohydrate than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 1.4 times more Fat, 1.8 times more Omega 6 and 2.2 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Pine Nuts offer comparable quantities of Energy and Saturated Fat per seven ounces.

Frequently Asked Questions about Dried Beechnuts VS Pine Nuts

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

Both dried beech nuts and pine nuts are nutritious options, but there are some differences in their health benefits. Beech nuts are a good source of healthy fats, protein, and fiber, while pine nuts are high in antioxidants, vitamins, and minerals. Both can be beneficial for heart health, weight management, and overall well-being when consumed as part of a balanced diet.

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

Both dried beech nuts and pine nuts are calorie-dense foods, so eating them in large quantities may not necessarily help with weight loss. It's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss and overall health. Moderation is key when incorporating calorie-dense foods like nuts into your diet.

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

Both dried beech nuts and pine nuts are nutritious options, but if you are looking to gain muscle while training consistently, pine nuts may be the better choice. Pine nuts are higher in protein and healthy fats, which are important for muscle growth and repair. Additionally, pine nuts are a good source of iron, magnesium, and zinc, which are all important nutrients for muscle function and recovery. Incorporating a variety of nuts and seeds into your diet can help support your muscle-building goals.

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

Dried Beechnuts have a lower environmental impact compared to Pine Nuts. Beechnuts are a more sustainable option as they require less water, land, and resources to produce, making them a more eco-friendly choice for both the environment and our planet.