Comparing Nutrients in 1 kilogram Dried Beechnuts VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Dried Beechnuts	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	199% 5760kcal	136% 3950kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	54.6% 53g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	1063% 17g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	110% 18.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	554% 720g	130g per day for Men 19-50 years
Sugars	NA	85.5% 62g	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	34% 24.6g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	118% 45g	38g per day for Men 19-50 years
Protein	111% 62g	238% 134g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	806% 9.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	415% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	93% 1.2mg	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	283% 1130μg	268% 1070μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	172% 155mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	1% 10mg	183% 1830mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	283% 2.55mg	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	308% 24.6mg	604% 48.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	400% 9.2mg	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	0% 0mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	458% 252μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	488% 7320mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	1.8% 66g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Dry Bread Crumbs per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Dry Bread Crumbs :

• 1 kilogram of Dried Beechnuts has 1.7 times more Vitamin B5, 5.7 times more Vitamin B6 and more Vitamin C than Dry Bread Crumbs .
• While 1 kg of Plain Grated Dry Bread Crumbs contains 3.2 times more Vitamin B1, 7.6 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• Both Dried Beechnuts and Dry Bread Crumbs provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin B12
• 1 kilogram of Dry Bread Crumbs have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Dry Bread Crumbs :

• 1 kilogram of Dried Beechnuts has 2.6 times more Copper, 1.5 times more Manganese and 5.2 times more Potassium than Dry Bread Crumbs .
• While 1 kg of Plain Grated Dry Bread Crumbs contains 183 times more Calcium, 2 times more Iron, more Magnesium, more Phosphorus, 19.3 times more Sodium and 4 times more Zinc than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 1.5 times more Energy, 9.4 times more Fat, 4.8 times more Saturated Fat, 9.1 times more Omega 3 and 9.8 times more Omega 6 than Dry Bread Crumbs .
• While 1 kg of Plain Grated Dry Bread Crumbs contains 2.1 times more Carbohydrate and 2.2 times more Protein than Dried Beechnuts.