Comparing Nutrients in 100 grams Dried Beechnuts VS Walnuts

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Walnuts	Recommended Dietary Allowance
Energy	20% 576kcal	22.6% 654kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	568% 9.1g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	224% 38g	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	g per day for Men 19-50 years
Sucrose	NA	% 2.43g	g per day for Men 19-50 years
Fiber	NA	17.6% 6.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Walnuts	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	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57.7% 17.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	24.5% 98μg	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	1.44% 1.3mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Walnuts	Recommended Dietary Allowance
Calcium	0.1% 1mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	176% 1.6mg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	46.7% 21μg	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	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	NA	8.9% 4.9μg	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	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.11% 4.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Walnuts per 100 g

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

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

• 100 grams of Dried Beechnuts have 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 Walnuts.
• While 100 g of English Walnuts contain 1.3 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Walnuts provide similar amounts of Vitamin B1 and Vitamin B9 per 100 grams.
• 100 grams of Walnuts have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as English Walnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Walnuts:

• 100 grams of Dried Beechnuts have 2.3 times more Potassium and 19 times more Sodium than Walnuts.
• While 100 g of English Walnuts contain 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.
• Both Dried Beechnuts and Walnuts contain similar levels of 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 2.4 times more Carbohydrate than Walnuts.
• While 100 g of English Walnuts contain 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.
• Both Dried Beechnuts and Walnuts offer comparable quantities of Energy and Saturated Fat per 100 grams.