Comparing Nutrients in 7 ounces Dried Beechnuts VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Walnuts	9%	84%	7%

Macro Nutrients

	Dried Beechnuts	Walnuts	Recommended Dietary Allowance
Energy	39.4% 1143kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	38% 12g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	445% 75.6g	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	21% 27.2g	130g per day for Men 19-50 years
Sugars	NA	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.82g	g per day for Men 19-50 years
Fiber	NA	35% 13.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Walnuts	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	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56% 224μg	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Walnuts	Recommended Dietary Allowance
Calcium	0.2% 2mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	350% 3.15mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	NA	17.7% 9.72μg	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	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Walnuts per 7 oz

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

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

• 7 ounces of Dried Beechnuts have 2.5 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 11.9 times more Vitamin C than Walnuts.
• While 7 oz of English Walnuts contain 1.3 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Walnuts provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Walnuts have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as English Walnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Walnuts:

• 7 ounces of Dried Beechnuts have 2.3 times more Potassium and 19 times more Sodium than Walnuts.
• While 7 oz of English Walnuts contain 98 times more Calcium, 2.4 times more Copper, more Magnesium, 2.5 times more Manganese, more Phosphorus and 8.6 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Walnuts contain similar levels of Iron 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 2.4 times more Carbohydrate than Walnuts.
• While 7 oz of English Walnuts contain 1.3 times more Fat, 5.3 times more Omega 3, 2.1 times more Omega 6 and 2.5 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Walnuts offer comparable quantities of Energy and Saturated Fat per seven ounces.

Frequently Asked Questions about Dried Beechnuts VS Walnuts

What are the health benefits of Dried Beechnuts compared to Walnuts?

Dried beech nuts are a good source of healthy fats, fiber, and protein. They also contain vitamins and minerals such as manganese and copper. Walnuts, on the other hand, are rich in omega-3 fatty acids, antioxidants, and vitamin E. Both nuts have health benefits, but walnuts may have an edge due to their higher omega-3 content.

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

Both dried beechnuts and walnuts are calorie-dense foods, so it's important to consume them in moderation if weight loss is your goal. Walnuts are higher in omega-3 fatty acids and protein compared to beechnuts, making them a slightly better choice for weight loss due to their potential to increase satiety and support overall health. However, portion control and overall calorie intake are key factors in weight loss, so be mindful of your serving sizes and incorporate a variety of plant-based foods in your diet for optimal results.

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

Both dried beechnuts and walnuts are nutritious options, but walnuts are a better choice for gaining muscles while training consistently. Walnuts are higher in protein and omega-3 fatty acids, which are important for muscle recovery and growth. Additionally, walnuts are a good source of antioxidants and minerals that support overall health and performance. Incorporating a variety of nuts and seeds into your diet can help provide a well-rounded source of nutrients to support your fitness goals.

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

Dried Beechnuts have a lower environmental impact compared to Walnuts. Beechnuts require less water, land, and resources to grow, making them a more sustainable option. Additionally, Beechnuts have a smaller carbon footprint and contribute less to deforestation compared to Walnuts.