Comparing Nutrients in 14 ounces Dried Beechnuts VS Cornmeal, white, self-rising, bolted, with wheat flour added, enriched

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%

Macro Nutrients

	Dried Beechnuts	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Energy	79% 2286kcal	47.6% 1381kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	29.4% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	224% 291g	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	NA	66% 25g	38g per day for Men 19-50 years
Protein	44% 24.6g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	118% 1.53mg	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	262% 1048μg	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% 0mg	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	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

	Dried Beechnuts	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	119% 1187mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	61.3% 0.55mg	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	246% 19.6mg	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	NA	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	369% 2584mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	10% 151mg	349% 5235mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.71% 26g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cornmeal, white, self-rising, bolted, with wheat flour added, enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Beechnuts versus 14 oz of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Cornmeal, white, self-rising, bolted, with wheat flour added, enriched:

• 14 ounces of Dried Beechnuts have 2.4 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• While 14 oz of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched contain 2.3 times more Vitamin B1, 5.9 times more Vitamin B3 and 2.3 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Cornmeal, white, self-rising, bolted, with wheat flour added, enriched provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Cornmeal, white, self-rising, bolted, with wheat flour added, enriched:

• 14 ounces of Dried Beechnuts have 4.8 times more Copper and 4.9 times more Potassium than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• While 14 oz of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched contain 299 times more Calcium, 2 times more Iron, more Magnesium, more Phosphorus, 34.7 times more Sodium and 3.9 times more Zinc than Dried Beechnuts.
• 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 1.7 times more Energy, 17.5 times more Fat, 14.3 times more Saturated Fat, 43.6 times more Omega 3 and 14.6 times more Omega 6 than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• While 14 oz of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched contain 2.2 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.