Comparing Nutrients in 1 kilogram Broccoli Stalks VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Broccoli Stalks	Dried Beechnuts	Recommended Dietary Allowance
Energy	9.66% 280kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	179% 57g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.4g	258% 335g	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	NA	38g per day for Men 19-50 years
Protein	53.2% 30g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.38mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.35mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	178% 710μg	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	1036% 932mg	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	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

	Broccoli Stalks	Dried Beechnuts	Recommended Dietary Allowance
Calcium	48% 480mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	110% 8.8mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	94% 660mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	NA	55μg per day for Men 19-50 years
Sodium	18% 270mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.5% 907g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Stalks VS Dried Beechnuts per 1 kg

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

• 1 kilogram of Broccoli Stalks has more Vitamin A and 6 times more Vitamin C than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4.7 times more Vitamin B1, 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 4.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Broccoli Stalks.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Broccoli Stalks as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Stalks vs Dried Beechnuts:

• 1 kilogram of Broccoli Stalks has 48 times more Calcium, more Magnesium, more Phosphorus and 13.7 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 14.9 times more Copper, 2.8 times more Iron, 5.9 times more Manganese, 3.1 times more Potassium and 1.4 times more Sodium than Raw Broccoli Stalks.
• Both Broccoli Stalks and Dried Beechnuts contain similar levels of Zinc per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 20.6 times more Energy, 142.9 times more Fat, 105.9 times more Saturated Fat, 13.2 times more Omega 3, 483.9 times more Omega 6, 6.4 times more Carbohydrate and 2.1 times more Protein than Raw Broccoli Stalks.
• 1 kilogram of Broccoli Stalks provide inadequate amounts of Energy and Omega 6