Comparing Nutrients in 1 kilogram Boiled Kale VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Boiled Kale	Dried Beechnuts	Recommended Dietary Allowance
Energy	12.4% 360kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	179% 57g	32g per day for Men 19-50 years
Omega 3	232% 3.7g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.8% 53g	258% 335g	130g per day for Men 19-50 years
Sugars	16.7% 12g	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	5.8% 4.2g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	105% 40g	NA	38g per day for Men 19-50 years
Protein	52.5% 29.4g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	162% 1460μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	163% 650μg	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	198% 178mg	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	107% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3488% 4185μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Dried Beechnuts	Recommended Dietary Allowance
Calcium	150% 1500mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	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	105% 8.4mg	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	236% 5.4mg	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	60% 420mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.3% 898g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale VS Dried Beechnuts per 1 kg

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

• 1 kilogram of Boiled Kale has more Vitamin A than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B3, 5.4 times more Vitamin B5, 10.9 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled and Drained Kale.
• Both Boiled Kale and Dried Beechnuts provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Boiled and Drained Kale as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Kale vs Dried Beechnuts:

• 1 kilogram of Boiled Kale has 150 times more Calcium, more Magnesium, more Phosphorus and 13.6 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 10 times more Copper, 2.9 times more Iron, 2.5 times more Manganese, 7.1 times more Potassium, 2.4 times more Sodium and 1.3 times more Zinc than Boiled and Drained Kale.
• 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 16 times more Energy, 41.3 times more Fat, 32.7 times more Saturated Fat, 4.6 times more Omega 3, 64.3 times more Omega 6, 6.3 times more Carbohydrate and 2.1 times more Protein than Boiled and Drained Kale.
• 1 kilogram of Boiled Kale provide inadequate amounts of Energy and Omega 6