Comparing Nutrients in 14 ounces Dried Beechnuts VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Dried Beechnuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	79% 2286kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	44% 24.6g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	94% 849μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	22.6% 0.29mg	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	19% 75.4μg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	77.7% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	36.6% 0.33mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	65.4% 1.5mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	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	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.71% 26g	8.93% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cooked Frozen Mixed Vegetables per 14 oz

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

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Cooked Frozen Mixed Vegetables:

• 14 ounces of Dried Beechnuts have 4.3 times more Vitamin B1, 3.1 times more Vitamin B2, 6.1 times more Vitamin B5, 9.2 times more Vitamin B6, 5.9 times more Vitamin B9 and 4.8 times more Vitamin C than Cooked Frozen Mixed Vegetables.
• While 14 oz of Boiled and Drained Frozen Mixed Vegetables contain more Vitamin A than Dried Beechnuts.
• Both Dried Beechnuts and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Cooked Frozen Mixed Vegetables:

• 14 ounces of Dried Beechnuts have 8.1 times more Copper, 3 times more Iron, 3.5 times more Manganese and 6 times more Potassium than Cooked Frozen Mixed Vegetables.
• While 14 oz of Boiled and Drained Frozen Mixed Vegetables contain 25 times more Calcium, more Magnesium, more Phosphorus, 1.4 times more Zinc and 12.6 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Cooked Frozen Mixed Vegetables 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 ounces of Dried Beechnuts have 8.9 times more Energy, 333.3 times more Fat, 184.5 times more Saturated Fat, 89.5 times more Omega 3, 347 times more Omega 6, 2.6 times more Carbohydrate and 2.2 times more Protein than Cooked Frozen Mixed Vegetables.
• 14 ounces of Cooked Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6