Comparing Nutrients in 1 kilogram Blueberries VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Blueberries	Dried Beechnuts	Recommended Dietary Allowance
Energy	19.7% 570kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	179% 57g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	258% 335g	130g per day for Men 19-50 years
Sugars	137% 100g	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	68.6% 49.7g	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	% 48.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	63% 24g	NA	38g per day for Men 19-50 years
Protein	13.2% 7.4g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	526% 6.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10% 3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	108% 97mg	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	38% 5.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6% 60mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	744% 6.7mg	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	35% 2.8mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	17% 120mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	22.8% 842g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Blueberries 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 Blueberries vs Dried Beechnuts:

• 1 kg of Dried Beechnuts contains 8.2 times more Vitamin B1, 9 times more Vitamin B2, 2.1 times more Vitamin B3, 7.5 times more Vitamin B5, 13.2 times more Vitamin B6, 18.8 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Blueberries.
• 1 kilogram of Blueberries have insufficient amounts of Vitamin B9
• Both Raw Blueberries as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Blueberries vs Dried Beechnuts:

• 1 kilogram of Blueberries has 12.8 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 11.8 times more Copper, 8.8 times more Iron, 4 times more Manganese, 13.2 times more Potassium, 38 times more Sodium and 2.3 times more Zinc than Raw Blueberries.
• 1 kilogram of Blueberries lack sufficient amounts of Zinc
• Both Raw Blueberries as well as Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 10.1 times more Energy, 151.5 times more Fat, 204.3 times more Saturated Fat, 29.3 times more Omega 3, 209 times more Omega 6, 2.3 times more Carbohydrate and 8.4 times more Protein than Raw Blueberries.
• 1 kilogram of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein