Comparing Nutrients in 100 grams Oil Roasted Mixed Nuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Oil Roasted Mixed Nuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	21% 607kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	63.2% 10.8g	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	19.2% 25g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	0.055% 0.04g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	18.7% 7.1g	NA	38g per day for Men 19-50 years
Protein	32% 18g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	26% 104μg	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	0.67% 0.6mg	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	51.2% 7.68mg	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

	Oil Roasted Mixed Nuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	13% 130mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	74.4% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	64.8% 5.18mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	65.5% 275mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	62% 433mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	NA	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.57mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Dried Beechnuts per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Mixed Nuts 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 Oil Roasted Mixed Nuts vs Dried Beechnuts:

• 100 grams of Oil Roasted Mixed Nuts have 2.3 times more Vitamin B3 than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 25.8 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Dried Beechnuts provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 100 grams.
• 100 grams of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin C
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Oil Roasted Mixed Nuts have 130 times more Calcium, 2.5 times more Copper, 2.1 times more Iron, more Magnesium, 1.6 times more Manganese, more Phosphorus, 3.8 times more Sodium and 12.7 times more Zinc than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.4 times more Potassium than Lightly Salted Oil Roasted Mixed Nuts.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Mixed Nuts have 1.2 times more Saturated Fat and 2.9 times more Protein than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain more Omega 3, 1.7 times more Omega 6 and 1.3 times more Carbohydrate than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Dried Beechnuts offer comparable quantities of Energy and Fat per 100 grams.
• 100 grams of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3