Comparing Nutrients in 1 kilogram Natto VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Natto	34%	44%	22%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Natto	Dried Beechnuts	Recommended Dietary Allowance
Energy	72.8% 2110kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	49.7% 16g	179% 57g	32g per day for Men 19-50 years
Omega 3	459% 7.34g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	322% 54.8g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	258% 335g	130g per day for Men 19-50 years
Sugars	67.4% 49g	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	142% 54g	NA	38g per day for Men 19-50 years
Protein	346% 194g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Natto	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	20% 80μg	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	144% 130mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	193% 231μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Natto	Dried Beechnuts	Recommended Dietary Allowance
Calcium	217% 2170mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	741% 6.67mg	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	1075% 86mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	664% 15.3mg	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	249% 1740mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	214% 7290mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	160% 88μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	275% 30.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	15% 550g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Natto VS Dried Beechnuts per 1 kg

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

• 1 kg of Dried Beechnuts contains 1.9 times more Vitamin B1, 2 times more Vitamin B2, more Vitamin B3, 4.3 times more Vitamin B5, 5.3 times more Vitamin B6 and 14.1 times more Vitamin B9 than Natto.
• Both Natto and Dried Beechnuts provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Natto have insufficient amounts of Vitamin B3
• Both Natto as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Natto vs Dried Beechnuts:

• 1 kilogram of Natto has 217 times more Calcium, 3.5 times more Iron, more Magnesium, more Phosphorus and 8.4 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.4 times more Potassium and 5.4 times more Sodium than Natto.
• Both Natto and Dried Beechnuts contain similar levels of Copper and Manganese per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Natto has 3.1 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.7 times more Energy, 4.5 times more Fat, 3.6 times more Saturated Fat, 2.3 times more Omega 3, 3.4 times more Omega 6 and 2.6 times more Carbohydrate than Natto.