Comparing Nutrients in 1 kilogram Avocados VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Avocados	Dried Beechnuts	Recommended Dietary Allowance
Energy	55% 1600kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	151% 147g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	179% 57g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.3g	258% 335g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	1.66% 1.2g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	176% 67g	NA	38g per day for Men 19-50 years
Protein	35.7% 20g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Avocados	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	526% 6.84mg	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	203% 810μg	283% 1130μg	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	111% 100mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	138% 20.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Dried Beechnuts	Recommended Dietary Allowance
Calcium	12% 120mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	744% 6.7mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	68.8% 5.5mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	583% 13.4mg	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	74.3% 520mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	143% 4850mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	19.8% 732g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Avocados versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Avocados vs Dried Beechnuts:

• 1 kilogram of Avocados has 2 times more Vitamin B3 and 1.5 times more Vitamin B5 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4.5 times more Vitamin B1, 2.9 times more Vitamin B2, 2.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Avocados.
• Both Raw Avocados as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Avocados vs Dried Beechnuts:

• 1 kilogram of Avocados has more Magnesium, more Phosphorus and 1.8 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 3.5 times more Copper, 4.5 times more Iron, 9.4 times more Manganese, 2.1 times more Potassium and 5.4 times more Sodium than Raw Avocados.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Avocados as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 3.6 times more Energy, 3.4 times more Fat, 2.7 times more Saturated Fat, 13.6 times more Omega 3, 11 times more Omega 6, 3.9 times more Carbohydrate and 3.1 times more Protein than Raw Avocados.