Comparing Nutrients in 100 grams Oil Roasted Mixed Nuts no Peanuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	21.2% 615kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.1g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	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	17% 22.3g	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	14.5% 5.5g	NA	38g per day for Men 19-50 years
Protein	27.7% 15.5g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	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	42% 0.5mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.4% 0.49mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	14% 56μg	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	0.56% 0.5mg	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

	Oil Roasted Mixed Nuts no Peanuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	10.6% 106mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	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	32% 2.57mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	67.3% 1.55mg	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	64% 449mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	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 no Peanuts VS Dried Beechnuts per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Mixed Nuts no Peanuts 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 no Peanuts vs Dried Beechnuts:

• 100 grams of Oil Roasted Mixed Nuts no Peanuts have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 3.8 times more Vitamin B6, 2 times more Vitamin B9 and 31 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Dried Beechnuts provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Oil Roasted Mixed Nuts no Peanuts have insufficient amounts of Vitamin C
• Both Oil Roasted Mixed Nuts no Salt and Peanuts 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 no Peanuts vs Dried Beechnuts:

• 100 grams of Oil Roasted Mixed Nuts no Peanuts have 106 times more Calcium, 2.7 times more Copper, more Magnesium, more Phosphorus and 12.9 times more Zinc than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.9 times more Potassium and 3.5 times more Sodium than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Dried Beechnuts contain similar levels of Iron and Manganese 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 Oil Roasted Mixed Nuts no Peanuts have 1.6 times more Saturated Fat and 2.5 times more Protein than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 6.8 times more Omega 3, 1.7 times more Omega 6 and 1.5 times more Carbohydrate than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Dried Beechnuts offer comparable quantities of Energy and Fat per 100 grams.