Comparing Nutrients in 1 kilogram Durian VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Durian	4%	30%	66%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Durian	Dried Beechnuts	Recommended Dietary Allowance
Energy	50.7% 1470kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	55% 53.3g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	NA	179% 57g	32g per day for Men 19-50 years
Omega 3	NA	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	NA	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	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	100% 38g	NA	38g per day for Men 19-50 years
Protein	26.3% 14.7g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Durian	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	312% 3.74mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	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	90% 360μg	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	219% 197mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Durian	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6% 60mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	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	53.8% 4.3mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	55.7% 390mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	17.6% 650g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Durian VS Dried Beechnuts per 1 kg

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

• 1 kilogram of Durian has 1.2 times more Vitamin B1, 1.2 times more Vitamin B3 and 1.3 times more Vitamin C than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.9 times more Vitamin B2, 4 times more Vitamin B5, 2.2 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw or Frozen Durian.
• Both Raw or Frozen Durian as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Durian vs Dried Beechnuts:

• 1 kilogram of Durian has more Magnesium and more Phosphorus than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 3.2 times more Copper, 5.7 times more Iron, 4.1 times more Manganese, 2.3 times more Potassium, 19 times more Sodium and 1.3 times more Zinc than Raw or Frozen Durian.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw or Frozen Durian 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 3.9 times more Energy, 9.4 times more Fat and 4.2 times more Protein than Raw or Frozen Durian.
• Both Durian and Dried Beechnuts offer comparable quantities of Carbohydrate per one kilogram.