Comparing Nutrients in 1 kilogram Lemon VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Lemon	10%	6%	84%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Lemon	Dried Beechnuts	Recommended Dietary Allowance
Energy	10% 290kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	179% 57g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.7% 93g	258% 335g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	73.7% 28g	NA	38g per day for Men 19-50 years
Protein	19.6% 11g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Lemon	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	27.5% 110μg	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	589% 530mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon	Dried Beechnuts	Recommended Dietary Allowance
Calcium	26% 260mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	75% 6mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	23% 160mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	40.6% 1380mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	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	5.45% 0.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24% 890g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon VS Dried Beechnuts per 1 kg

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

• 1 kilogram of Lemon has 3.4 times more Vitamin C than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 7.6 times more Vitamin B1, 18.6 times more Vitamin B2, 8.8 times more Vitamin B3, 4.9 times more Vitamin B5, 8.6 times more Vitamin B6 and 10.3 times more Vitamin B9 than Raw Lemons Without Peel.
• 1 kilogram of Lemon have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Lemons Without Peel as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Lemon vs Dried Beechnuts:

• 1 kilogram of Lemon has 26 times more Calcium, more Phosphorus and 13.5 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 18.1 times more Copper, 4.1 times more Iron, 44.7 times more Manganese, 7.4 times more Potassium, 19 times more Sodium and 6 times more Zinc than Raw Lemons Without Peel.
• 1 kilogram of Lemon lack sufficient amounts of Manganese and Zinc
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium and Phosphorus
• Both Raw Lemons Without Peel as well as Dried Beechnuts lack sufficient amounts of Magnesium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 19.9 times more Energy, 166.7 times more Fat, 146.6 times more Saturated Fat, 65.4 times more Omega 3, 291.9 times more Omega 6, 3.6 times more Carbohydrate and 5.6 times more Protein than Raw Lemons Without Peel.
• 1 kilogram of Lemon provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein