Comparing Nutrients in 100 grams Glazed Walnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Glazed Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	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	36.6% 47.6g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	9.47% 3.6g	NA	38g per day for Men 19-50 years
Protein	14.8% 8.28g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	17.2% 15.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Glazed Walnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	7.1% 71mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	NA	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	16% 1.3mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	NA	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	0% 0mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	NA	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Dried Beechnuts per 100 g

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

• 100 g of Dried Beechnuts contain more Vitamin C than Glazed Walnuts.
• 100 grams of Glazed Walnuts have insufficient amounts of Vitamin C

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

• 100 grams of Glazed Walnuts have 71 times more Calcium and 11.7 times more Sodium than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.9 times more Iron and 4.4 times more Potassium than Glazed Walnuts.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Glazed Walnuts have 1.4 times more Carbohydrate and 1.3 times more Protein than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.4 times more Fat and 1.6 times more Saturated Fat than Glazed Walnuts.
• Both Glazed Walnuts and Dried Beechnuts offer comparable quantities of Energy per 100 grams.