Comparing Nutrients in 100 grams Hickorynuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Hickorynuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	22.7% 657kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	66.4% 64.4g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	22% 7.04g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	65.4% 1.05g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	NA	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	17% 6.4g	NA	38g per day for Men 19-50 years
Protein	22.7% 12.7g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.3% 0.87mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	52.6% 0.68mg	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	10% 40μg	28.3% 113μg	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	2.22% 2mg	17.2% 15.5mg	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	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

	Hickorynuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	74.4% 0.67mg	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	26.5% 2.12mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	58.3% 1.34mg	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	48% 336mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.072% 2.65g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Hickorynuts VS Dried Beechnuts per 100 g

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

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

• 100 grams of Hickorynuts have 2.9 times more Vitamin B1 and 1.9 times more Vitamin B5 than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 2.8 times more Vitamin B2, 3.6 times more Vitamin B6, 2.8 times more Vitamin B9 and 7.8 times more Vitamin C than Dried Hickorynuts.
• Both Hickorynuts and Dried Beechnuts provide similar amounts of Vitamin B3 per 100 grams.
• Both Dried Hickorynuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Hickorynuts vs Dried Beechnuts:

• 100 grams of Hickorynuts have 61 times more Calcium, more Magnesium, 3.4 times more Manganese, more Phosphorus and 12 times more Zinc than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 2.3 times more Potassium and 38 times more Sodium than Dried Hickorynuts.
• Both Hickorynuts and Dried Beechnuts 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 Hickorynuts have 1.3 times more Fat, 1.2 times more Saturated Fat and 2.1 times more Protein than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.6 times more Omega 3 and 1.8 times more Carbohydrate than Dried Hickorynuts.
• Both Hickorynuts and Dried Beechnuts offer comparable quantities of Energy and Omega 6 per 100 grams.