Comparing Nutrients in 100 grams Dried Beechnuts VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Dried Beechnuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	20% 576kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	78.4% 76g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	7.66% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	NA	5.7% 4.14g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	NA	21% 8g	38g per day for Men 19-50 years
Protein	11% 6.2g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	14.2% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	27.6% 0.36mg	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	28.3% 113μg	2.5% 10μg	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	17.2% 15.5mg	0.78% 0.7mg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	0.1% 1mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	63.3% 0.57mg	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	30.8% 2.46mg	33% 2.65mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	132% 3.04mg	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	0% 0mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	NA	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.044% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Roasted Macadamia Nuts per 100 g

Compare the macro and micronutrient content in 100 g of Dried Beechnuts versus 100 g of Roasted Macadamia Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Roasted Macadamia Nuts:

• 100 grams of Dried Beechnuts have 4.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 11.3 times more Vitamin B9 and 22.1 times more Vitamin C than Roasted Macadamia Nuts.
• While 100 g of Dry Roasted Macadamia Nuts contain 2.3 times more Vitamin B1 and 2.6 times more Vitamin B3 than Dried Beechnuts.
• 100 grams of Roasted Macadamia Nuts have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Roasted Macadamia Nuts:

• 100 grams of Dried Beechnuts have 2.8 times more Potassium and 9.5 times more Sodium than Roasted Macadamia Nuts.
• While 100 g of Dry Roasted Macadamia Nuts contain 70 times more Calcium, more Magnesium, 2.3 times more Manganese, more Phosphorus and 3.6 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Roasted Macadamia Nuts contain similar levels of Copper and Iron per 100 grams.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Beechnuts have 8.7 times more Omega 3, 14.1 times more Omega 6 and 2.5 times more Carbohydrate than Roasted Macadamia Nuts.
• While 100 g of Dry Roasted Macadamia Nuts contain 1.5 times more Fat, 2.1 times more Saturated Fat and 1.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Roasted Macadamia Nuts offer comparable quantities of Energy per 100 grams.