Comparing Nutrients in 1 kilogram Whole Yellow Corn Flour VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Whole Yellow Corn Flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	124% 3610kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	39.8% 38.6g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	17% 5.43g	179% 57g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	591% 769g	258% 335g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	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	192% 73g	NA	38g per day for Men 19-50 years
Protein	124% 69.3g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	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	62.5% 250μg	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	0% 0mg	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	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	7% 70mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	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	298% 24mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	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	389% 2720mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	157% 17.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.95% 109g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Yellow Corn Flour VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Yellow Corn Flour 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 Whole Yellow Corn Flour vs Dried Beechnuts:

• 1 kilogram of Whole Yellow Corn Flour has 2.2 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4.6 times more Vitamin B2, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Dried Beechnuts provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Whole Yellow Corn Flour have insufficient amounts of Vitamin C
• Both Whole-grain Yellow Corn Flour as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Whole Yellow Corn Flour vs Dried Beechnuts:

• 1 kilogram of Whole Yellow Corn Flour has more Magnesium, more Phosphorus and 4.8 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.9 times more Copper, 2.9 times more Manganese, 3.2 times more Potassium and 7.6 times more Sodium than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Dried Beechnuts contain similar levels of Iron per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Whole-grain Yellow Corn Flour as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Yellow Corn Flour has 2.3 times more Carbohydrate than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.6 times more Energy, 13 times more Fat, 10.5 times more Saturated Fat, 32.1 times more Omega 3 and 10.8 times more Omega 6 than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Dried Beechnuts offer comparable quantities of Protein per one kilogram.