Comparing Nutrients in 14 ounces Dried Beechnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Dried Beechnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	79% 2286kcal	83.8% 2429kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	16% 5.2g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	2163% 34.6g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	787% 134g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	36.8% 48g	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	49% 18.7g	38g per day for Men 19-50 years
Protein	44% 24.6g	176% 99g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	171% 2.22mg	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	65.5% 262μg	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	14% 12.7mg	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	Dried Butternuts	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	198% 1.8mg	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	199% 16mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	224% 941mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	1132% 26mg	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	253% 1770mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	49% 1671mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.36% 13.3g	3700g per day for Men 19-50 years

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

• Dried Beechnuts have 2.5 times more Vitamin B2, 1.5 times more Vitamin B5, 1.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 4.8 times more Vitamin C than Dried Butternuts.
• While Dried Butternuts contain 1.3 times more Vitamin B1 than Dried Beechnuts.
• Both Dried Beechnuts and Dried Butternuts have similar amounts of Vitamin B3 per 14 oz.
• Both Dried Beechnuts as well as Dried Butternuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Dried Beechnuts vs Dried Butternuts:

• Dried Beechnuts have 1.5 times more Copper, 2.4 times more Potassium and 38 times more Sodium than Dried Butternuts.
• While Dried Butternuts contain 53 times more Calcium, 1.6 times more Iron, more Magnesium, 4.9 times more Manganese, more Phosphorus and 8.7 times more Zinc than Dried Beechnuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Beechnuts have 4.4 times more Saturated Fat and 2.8 times more Carbohydrate than Dried Butternuts.
• While Dried Butternuts contain 5.1 times more Omega 3, 1.8 times more Omega 6 and 4 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Dried Butternuts have similar amounts of Energy and Fat per 14 oz.
• Both Dried Beechnuts as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.