Comparing Nutrients in 100 calories Kale VS Dried Beechnuts

Weight per 100 calories

• Kale: 286g
• Dried Beechnuts: 17.4g

Dried Beechnuts have 16.5 times more energy per unit of mass than Raw Kale, which is very high in comparison to other foods. Kale having low energy density.

Discover which food has more nutrients per 100 calories - Kale or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Kale	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	8.95% 8.7g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	18.4% 0.3g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	18.8% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.7% 12.6g	4.47% 5.8g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	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	1.6% 1.17g	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	% 1.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.51g	NA	g per day for Men 19-50 years
Fiber	31% 11.7g	NA	38g per day for Men 19-50 years
Protein	15% 8.34g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Kale	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	76.5% 689μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	4.95% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	0.95% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	9.13% 0.12mg	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	44.3% 177μg	4.9% 19.6μg	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	297% 267mg	3% 2.7mg	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	12.6% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	928% 1113μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Dried Beechnuts	Recommended Dietary Allowance
Calcium	72.6% 726mg	0.017% 0.17mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	13% 0.12mg	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	57% 4.57mg	5.34% 0.43mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	10% 0.23mg	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	22.4% 157mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	29.2% 994mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	4.68% 2.57μg	NA	55μg per day for Men 19-50 years
Sodium	10% 151mg	0.44% 6.6mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	0.57% 0.063mg	11mg per day for Men 19-50 years
Water	6.92% 256g	0.031% 1.15g	3700g per day for Men 19-50 years

Kale VS Dried Beechnuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Kale or Dried Beechnuts?

Lets compare vitamin content per 100 calories of Kale vs Dried Beechnuts:

• 100 calories of Kale have more Vitamin A, 6.1 times more Vitamin B1, 15.4 times more Vitamin B2, 22.1 times more Vitamin B3, 6.6 times more Vitamin B5, 3.5 times more Vitamin B6, 9 times more Vitamin B9 and 99.2 times more Vitamin C than Dried Beechnuts.
• 100 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Kale as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Kale vs Dried Beechnuts:

• 100 calories of Kale have 4180.1 times more Calcium, 1.3 times more Copper, 10.7 times more Iron, more Magnesium, 11.3 times more Manganese, more Phosphorus, 5.6 times more Potassium, 23 times more Sodium, 17.8 times more Zinc and 223.5 times more Water than Dried Beechnuts.
• 100 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Kale have 3.7 times more Omega 3, 2.2 times more Carbohydrate and 7.8 times more Protein than Dried Beechnuts.
• While 100 kcal of Dried Beechnuts contain 2 times more Fat, 2 times more Saturated Fat and 3.8 times more Omega 6 than Raw Kale.
• Both Kale and Dried Beechnuts offer comparable quantities of Energy per 100 calories.
• 100 calories of Dried Beechnuts provide inadequate amounts of Protein