Comparing Nutrients in 1 kilogram Dried Beechnuts VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Dried Beechnuts	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	199% 5760kcal	99% 2880kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	29.6% 9.5g	32g per day for Men 19-50 years
Omega 3	1063% 17g	139% 2.23g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	362% 471g	130g per day for Men 19-50 years
Sugars	NA	96% 69.4g	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	37% 26.7g	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	% 18.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	213% 81g	38g per day for Men 19-50 years
Protein	111% 62g	259% 145g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Toasted Multi-grain Bread	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	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	220% 2.86mg	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	175% 700μg	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	172% 155mg	1.1% 1mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	1% 10mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	341% 3.07mg	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	340% 27mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	957% 22mg	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	353% 2470mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	NA	651% 358μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	276% 4140mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	168% 18.5mg	11mg per day for Men 19-50 years
Water	1.8% 66g	8.5% 315g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Toasted Multi-grain Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Toasted Multi-grain Bread:

• 1 kilogram of Dried Beechnuts has 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B5, 2.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 155 times more Vitamin C than Toasted Multi-grain Bread.
• While 1 kg of Toasted Multi-grain Bread with Whole-grain contains 5 times more Vitamin B3 than Dried Beechnuts.
• 1 kilogram of Toasted Multi-grain Bread have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Toasted Multi-grain Bread:

• 1 kilogram of Dried Beechnuts has 2.2 times more Copper and 4.1 times more Potassium than Toasted Multi-grain Bread.
• While 1 kg of Toasted Multi-grain Bread with Whole-grain contains 111 times more Calcium, more Magnesium, 1.6 times more Manganese, more Phosphorus, 10.9 times more Sodium and 5.1 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Toasted Multi-grain Bread contain similar levels of Iron 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 Dried Beechnuts has 2 times more Energy, 10.9 times more Fat, 6 times more Saturated Fat, 7.6 times more Omega 3 and 10.1 times more Omega 6 than Toasted Multi-grain Bread.
• While 1 kg of Toasted Multi-grain Bread with Whole-grain contains 1.4 times more Carbohydrate and 2.3 times more Protein than Dried Beechnuts.