Comparing Nutrients in 14 ounces Lambsquarters VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Lambsquarters	32%	14%	54%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Lambsquarters	Dried Beechnuts	Recommended Dietary Allowance
Energy	5.9% 171kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	102% 133g	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	41.8% 16g	NA	38g per day for Men 19-50 years
Protein	29.8% 16.7g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Lambsquarters	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	256% 2302μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.75mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	209% 2.7mg	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	29.8% 119μg	112% 448μg	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	353% 318mg	68.4% 61.5mg	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

	Lambsquarters	Dried Beechnuts	Recommended Dietary Allowance
Calcium	123% 1226mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	295% 2.66mg	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	59.5% 4.76mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	231% 5.32mg	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	41% 286mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	52.8% 1794mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	11.4% 171mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.04% 335g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Lambsquarters VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Lambsquarters versus 14 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Lambsquarters vs Dried Beechnuts:

• 14 ounces of Lambsquarters have more Vitamin A, 1.4 times more Vitamin B3 and 5.2 times more Vitamin C than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.9 times more Vitamin B1, 10.1 times more Vitamin B5, 2.5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Lambsquarters.
• Both Lambsquarters and Dried Beechnuts provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Lambsquarters have insufficient amounts of Vitamin B5
• 14 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Lambsquarters as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Lambsquarters vs Dried Beechnuts:

• 14 ounces of Lambsquarters have 309 times more Calcium, more Magnesium, more Phosphorus, 1.2 times more Zinc and 12.8 times more Water than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.3 times more Copper, 2.1 times more Iron, 1.7 times more Manganese and 2.3 times more Potassium than Raw Lambsquarters.
• Both Lambsquarters and Dried Beechnuts contain similar levels of Sodium per 14 ounces.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Beechnuts contain 13.4 times more Energy, 62.5 times more Fat, 96.9 times more Saturated Fat, 47.2 times more Omega 3, 58.8 times more Omega 6, 4.6 times more Carbohydrate and 1.5 times more Protein than Raw Lambsquarters.
• 14 ounces of Lambsquarters provide inadequate amounts of Energy and Omega 6