Comparing Nutrients in 1 kilogram Dried Beechnuts VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Dried Beechnuts	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	199% 5760kcal	75% 2170kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	26.3% 8.4g	32g per day for Men 19-50 years
Omega 3	1063% 17g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	64.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	327% 425g	130g per day for Men 19-50 years
Sugars	NA	51% 37g	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	22.3% 16g	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	% 9.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	292% 111g	38g per day for Men 19-50 years
Protein	111% 62g	238% 133g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Wheat Reduced-calorie 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	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	236% 37.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	46% 0.6mg	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	228% 910μg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	1% 10mg	163% 1630mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	190% 1.7mg	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	308% 24.6mg	364% 29mg	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	526% 12mg	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	213% 1490mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	NA	553% 304μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	221% 3320mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	1.8% 66g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Wheat Reduced-calorie Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Wheat Reduced-calorie Bread:

• 1 kilogram of Dried Beechnuts has 2.7 times more Vitamin B2, 11.4 times more Vitamin B6, 1.2 times more Vitamin B9 and 155 times more Vitamin C than Wheat Reduced-calorie Bread.
• While 1 kg of Wheat Reduced-calorie Bread contains 4.3 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Wheat Reduced-calorie Bread provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Wheat Reduced-calorie Bread:

• 1 kilogram of Dried Beechnuts has 3.9 times more Copper and 6.8 times more Potassium than Wheat Reduced-calorie Bread.
• While 1 kg of Wheat Reduced-calorie Bread contains 163 times more Calcium, more Magnesium, more Phosphorus, 8.7 times more Sodium and 3.8 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Wheat Reduced-calorie Bread contain similar levels of Iron 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 Dried Beechnuts has 2.7 times more Energy, 17.1 times more Fat, 6.8 times more Saturated Fat, 19.3 times more Omega 3 and 16.7 times more Omega 6 than Wheat Reduced-calorie Bread.
• While 1 kg of Wheat Reduced-calorie Bread contains 1.3 times more Carbohydrate and 2.1 times more Protein than Dried Beechnuts.