Comparing Nutrients in 100 grams Black Walnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Black Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	21.3% 619kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	61% 59.3g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	167% 2.68g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	199% 33.8g	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	7.37% 9.6g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	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	0.069% 0.05g	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	% 0.05g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	NA	38g per day for Men 19-50 years
Protein	43% 24g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.75% 0.057mg	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	2.94% 0.47mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	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	7.75% 31μg	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	1.9% 1.7mg	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	14% 2.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	39% 3.12mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	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	73.3% 513mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.12% 4.56g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Dried Beechnuts per 100 g

Compare the macro and micronutrient content in 100 g of Black Walnuts 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 Black Walnuts vs Dried Beechnuts:

• 100 grams of Black Walnuts have 1.8 times more Vitamin B5 than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 5.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B3, 3.6 times more Vitamin B9 and 9.1 times more Vitamin C than Dried Black Walnuts.
• Both Black Walnuts and Dried Beechnuts provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Black Walnuts have insufficient amounts of Vitamin C
• Both Dried Black Walnuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Black Walnuts vs Dried Beechnuts:

• 100 grams of Black Walnuts have 61 times more Calcium, 2 times more Copper, 1.3 times more Iron, more Magnesium, 2.9 times more Manganese, more Phosphorus and 9.4 times more Zinc than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.9 times more Potassium and 19 times more Sodium than Dried Black Walnuts.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Black Walnuts have 1.6 times more Omega 3, 1.8 times more Omega 6 and 3.9 times more Protein than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.6 times more Saturated Fat and 3.5 times more Carbohydrate than Dried Black Walnuts.
• Both Black Walnuts and Dried Beechnuts offer comparable quantities of Energy and Fat per 100 grams.