Comparing Nutrients in 14 ounces Dried Beechnuts VS Carob flour

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Carob flour	5%	2%	93%

Macro Nutrients

	Dried Beechnuts	Carob flour	Recommended Dietary Allowance
Energy	79% 2286kcal	30.4% 881kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	4.95% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	271% 353g	130g per day for Men 19-50 years
Sugars	NA	269% 195g	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	NA	416% 158g	38g per day for Men 19-50 years
Protein	44% 24.6g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Carob flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	47% 7.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	112% 1.45mg	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	112% 448μg	28.8% 115μg	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	68.4% 61.5mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Carob flour	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	138% 1381mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	252% 2.27mg	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	122% 9.76mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	87.7% 2mg	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	0% 0mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	97% 3282mg	3400mg per day for Men 19-50 years
Selenium	NA	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.38% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Carob flour per 14 oz

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

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

• 14 ounces of Dried Beechnuts have 5.7 times more Vitamin B1, 19.7 times more Vitamin B5, 1.9 times more Vitamin B6, 3.9 times more Vitamin B9 and 77.5 times more Vitamin C than Carob flour.
• While 14 oz of Carob flour contain 2.2 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Carob flour provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Carob flour have insufficient amounts of Vitamin B5 and Vitamin C
• Both Dried Beechnuts as well as Carob flour have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Carob flour:

• 14 ounces of Dried Beechnuts have 2.6 times more Manganese and 1.2 times more Potassium than Carob flour.
• While 14 oz of Carob flour contain 348 times more Calcium, more Magnesium, more Phosphorus and 2.6 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Carob flour contain similar levels of Copper, Iron and 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 ounces of Dried Beechnuts have 2.6 times more Energy, 76.9 times more Fat, 63.5 times more Saturated Fat, 425 times more Omega 3, 86.7 times more Omega 6 and 1.3 times more Protein than Carob flour.
• While 14 oz of Carob flour contain 2.7 times more Carbohydrate than Dried Beechnuts.
• 14 ounces of Carob flour provide inadequate amounts of Omega 3 and Omega 6