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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Mixed Nuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	41.5% 1205kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	125% 21.3g	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	38% 49.6g	51% 66.5g	130g per day for Men 19-50 years
Sugars	14.3% 10.3g	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	0.11% 0.079g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 9.92g	NA	g per day for Men 19-50 years
Fiber	37% 14g	NA	38g per day for Men 19-50 years
Protein	63.3% 35.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	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	51.6% 206μg	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	1.32% 1.2mg	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	102% 15.2mg	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

	Oil Roasted Mixed Nuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	25.8% 258mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	128% 10.3mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	130% 546mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	185% 4.25mg	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	123% 859mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	41.7% 1417mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	502% 276μg	NA	55μg per day for Men 19-50 years
Sodium	19% 284mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	82.4% 9.07mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.35% 13g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oil Roasted Mixed Nuts 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 Oil Roasted Mixed Nuts vs Dried Beechnuts:

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

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

• 7 ounces of Oil Roasted Mixed Nuts have 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.
• While 7 oz of Dried Beechnuts contain 1.4 times more Potassium than Lightly Salted Oil Roasted Mixed Nuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Mixed Nuts have 1.2 times more Saturated Fat and 2.9 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain more Omega 3, 1.7 times more Omega 6 and 1.3 times more Carbohydrate than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Dried Beechnuts offer comparable quantities of Energy and Fat per seven ounces.
• 7 ounces of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3