Comparing Nutrients in 7 ounces Walnuts VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

	Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	44.8% 1298kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	1126% 18g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	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	21% 27.2g	51% 66.5g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 4.82g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	NA	38g per day for Men 19-50 years
Protein	54% 30.2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	56.4% 0.68mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	19.4% 194mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	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	72% 5.77mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	116% 2.66mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Walnuts 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 Walnuts vs Dried Beechnuts:

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

Comparing minerals per 7 ounces for Walnuts vs Dried Beechnuts:

• 7 ounces of Walnuts have 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.
• While 7 oz of Dried Beechnuts contain 2.3 times more Potassium and 19 times more Sodium than English Walnuts.
• Both Walnuts and Dried Beechnuts 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 Walnuts have 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.
• While 7 oz of Dried Beechnuts contain 2.4 times more Carbohydrate than English Walnuts.
• Both Walnuts and Dried Beechnuts offer comparable quantities of Energy and Saturated Fat per seven ounces.