Comparing Nutrients in 100 grams Walnuts VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

	Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	22.6% 654kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	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	10.5% 13.7g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 2.43g	NA	g per day for Men 19-50 years
Fiber	17.6% 6.7g	NA	38g per day for Men 19-50 years
Protein	27% 15.2g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	28.4% 0.34mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	52.6% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	57.7% 17.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.5% 98μg	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	1.44% 1.3mg	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	4.67% 0.7mg	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

	Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	9.8% 98mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	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	36.4% 2.9mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	58.3% 1.34mg	2.3mg per day for Men 19-50 years
Molybdenum	46.7% 21μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.4% 346mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	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	28% 3.1mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Dried Beechnuts per 100 g

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

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

Comparing minerals per 100 grams for Walnuts vs Dried Beechnuts:

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