Comparing Nutrients in 14 ounces Dried Beechnuts VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Flaxseed	13%	67%	20%

Macro Nutrients

	Dried Beechnuts	Flaxseed	Recommended Dietary Allowance
Energy	79% 2286kcal	73% 2119kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	173% 167g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	45.4% 14.5g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	5659% 91g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	138% 23.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.15g	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	0% 0g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.56g	g per day for Men 19-50 years
Fiber	NA	285% 108g	38g per day for Men 19-50 years
Protein	44% 24.6g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Flaxseed	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	544% 6.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	447% 134μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	112% 448μg	86.3% 345μg	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	2.65% 2.4mg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Flaxseed	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	538% 4.84mg	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	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	370% 1556mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	428% 9.85mg	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	364% 2548mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	95% 3227mg	3400mg per day for Men 19-50 years
Selenium	NA	183% 101μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.75% 27.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Flaxseed per 14 oz

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

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

• 14 ounces of Dried Beechnuts have 2.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 25.8 times more Vitamin C than Flaxseed.
• While 14 oz of Flaxseed contain 5.4 times more Vitamin B1 and 3.5 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Flaxseed provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Flaxseed have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Flaxseed have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Flaxseed:

• 14 ounces of Dried Beechnuts have 1.3 times more Potassium and 1.3 times more Sodium than Flaxseed.
• While 14 oz of Flaxseed contain 255 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, more Magnesium, 1.9 times more Manganese, more Phosphorus and 12.1 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 1.6 times more Saturated Fat and 3.1 times more Omega 6 than Flaxseed.
• While 14 oz of Flaxseed contain 13.4 times more Omega 3 and 3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Flaxseed offer comparable quantities of Energy, Fat and Carbohydrate per 14 ounces.