Comparing Nutrients in 7 ounces Glazed Walnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Glazed Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	34.2% 992kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	NA	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	NA	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	72.6% 94g	51% 66.5g	130g per day for Men 19-50 years
Sugars	88% 63.8g	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	19% 7.14g	NA	38g per day for Men 19-50 years
Protein	29.3% 16.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	56% 224μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Glazed Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	14% 141mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	NA	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	32% 2.56mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	NA	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	0% 0mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	59% 885mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	NA	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Dried Beechnuts per 7 oz

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

• 7 oz of Dried Beechnuts contain more Vitamin C than Glazed Walnuts.
• 7 ounces of Glazed Walnuts have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Glazed Walnuts vs Dried Beechnuts:

• 7 ounces of Glazed Walnuts have 71 times more Calcium and 11.7 times more Sodium than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.9 times more Iron and 4.4 times more Potassium than Glazed Walnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Glazed Walnuts have 1.4 times more Carbohydrate and 1.3 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.4 times more Fat and 1.6 times more Saturated Fat than Glazed Walnuts.
• Both Glazed Walnuts and Dried Beechnuts offer comparable quantities of Energy per seven ounces.