Comparing Nutrients in 100 grams Dried Beechnuts VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Dried Beechnuts	Pine Nuts	Recommended Dietary Allowance
Energy	20% 576kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	70.5% 68.4g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	195% 33g	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% 13g	130g per day for Men 19-50 years
Sugars	NA	4.95% 3.6g	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	% 3.45g	g per day for Men 19-50 years
Fiber	NA	9.74% 3.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	6.26% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	8.5% 34μg	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	0.89% 0.8mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Pine Nuts	Recommended Dietary Allowance
Calcium	0.1% 1mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	147% 1.32mg	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	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	383% 8.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	7.3% 3.28μg	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	82% 575mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	58.6% 6.45mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.062% 2.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Pine Nuts per 100 g

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

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

• 100 grams of Dried Beechnuts have 1.6 times more Vitamin B2, 3 times more Vitamin B5, 7.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 19.4 times more Vitamin C than Pine Nuts.
• While 100 g of Dried Pine Nuts contain 5 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Pine Nuts provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Pine Nuts have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Dried Pine Nuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Pine Nuts:

• 100 grams of Dried Beechnuts have 1.7 times more Potassium and 19 times more Sodium than Pine Nuts.
• While 100 g of Dried Pine Nuts contain 2 times more Copper, 2.2 times more Iron, more Magnesium, 6.6 times more Manganese, more Phosphorus and 17.9 times more Zinc than Dried Beechnuts.
• 100 grams of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Dried Pine Nuts lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Beechnuts have 10.4 times more Omega 3 and 2.6 times more Carbohydrate than Pine Nuts.
• While 100 g of Dried Pine Nuts contain 1.4 times more Fat, 1.8 times more Omega 6 and 2.2 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Pine Nuts offer comparable quantities of Energy and Saturated Fat per 100 grams.