Comparing Nutrients in 7 ounces Roasted Cashews VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Roasted Cashews	Dried Beechnuts	Recommended Dietary Allowance
Energy	39.3% 1139kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15.2g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	51% 66.5g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	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	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	54.3% 30.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	104% 1.36mg	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	34.2% 137μg	56% 224μg	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	0% 0mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	148% 1.33mg	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	149% 12mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	116% 2.66mg	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	139% 972mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	33% 1121mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Dried Beechnuts per 7 oz

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

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

• 7 ounces of Roasted Cashews have 1.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Dry Roasted Cashew Nuts.
• 7 ounces of Roasted Cashews have insufficient amounts of Vitamin C
• Both Dry Roasted Cashew Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Roasted Cashews vs Dried Beechnuts:

• 7 ounces of Roasted Cashews have 45 times more Calcium, 3.3 times more Copper, 2.4 times more Iron, more Magnesium, more Phosphorus and 15.6 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.6 times more Manganese, 1.8 times more Potassium and 2.4 times more Sodium than Dry Roasted Cashew Nuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Cashews have 1.6 times more Saturated Fat and 2.5 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 10.6 times more Omega 3 and 2.4 times more Omega 6 than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Dried Beechnuts offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.