Comparing Nutrients in 1 kilogram Dried Beechnuts VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Potato Bread	19%	11%	70%

Macro Nutrients

	Dried Beechnuts	Potato Bread	Recommended Dietary Allowance
Energy	199% 5760kcal	92% 2660kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	32.3% 31.3g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	0% 0g	32g per day for Men 19-50 years
Omega 3	1063% 17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	0% 0g	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	129% 94g	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	NA	166% 63g	38g per day for Men 19-50 years
Protein	111% 62g	223% 125g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Potato Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	157% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	163% 8.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	178% 2.32mg	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	315% 1260μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	62.5% 1.5μg	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	3.33% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56.7% 68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Potato Bread	Recommended Dietary Allowance
Calcium	1% 10mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	104% 0.94mg	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	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	110% 2.53mg	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	527% 3690mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	211% 7180mg	3400mg per day for Men 19-50 years
Selenium	NA	173% 95μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	250% 3750mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	1.8% 66g	9.07% 336g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Potato Bread per 1 kg

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

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

• 1 kilogram of Dried Beechnuts has 1.6 times more Vitamin B1, 3.5 times more Vitamin B2, 2.9 times more Vitamin B6 and more Vitamin C than Potato Bread.
• While 1 kg of Potato Bread contains more Vitamin A, 1.4 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• Both Dried Beechnuts and Potato Bread provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12
• 1 kilogram of Potato Bread have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Dried Beechnuts vs Potato Bread:

• 1 kilogram of Dried Beechnuts has 7.1 times more Copper, 5.3 times more Manganese and 1.4 times more Potassium than Potato Bread.
• While 1 kg of Potato Bread contains 188 times more Calcium, more Magnesium, more Phosphorus, 9.9 times more Sodium and 4 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Potato 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 2.2 times more Energy, 16 times more Fat, more Saturated Fat, more Omega 3 and more Omega 6 than Potato Bread.
• While 1 kg of Potato Bread contains 1.4 times more Carbohydrate and 2 times more Protein than Dried Beechnuts.
• 1 kilogram of Potato Bread provide inadequate amounts of Omega 3 and Omega 6