Comparing Nutrients in 1 kilogram Dried Beechnuts VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Dried Beechnuts	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	199% 5760kcal	106% 3060kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	42% 40.7g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	29% 9.22g	32g per day for Men 19-50 years
Omega 3	1063% 17g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	41.7% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	394% 512g	130g per day for Men 19-50 years
Sugars	NA	79.6% 57.7g	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	197% 75g	38g per day for Men 19-50 years
Protein	111% 62g	291% 163g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Toasted Commercially Prepared Whole-wheat 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	313% 3.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	358% 57.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	182% 2.37mg	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	130% 520μg	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	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	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	1% 10mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	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	308% 24.6mg	370% 29.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	1107% 25.5mg	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	433% 3030mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	NA	956% 526μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	377% 5650mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	195% 21.5mg	11mg per day for Men 19-50 years
Water	1.8% 66g	6.55% 243g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Toasted Commercially Prepared Whole-wheat Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Toasted Commercially Prepared Whole-wheat Bread:

• 1 kilogram of Dried Beechnuts has 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 2.9 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Toasted Commercially Prepared Whole-wheat Bread.
• While 1 kg of Toasted Commercially Prepared Whole-wheat Bread contains 6.5 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Toasted Commercially Prepared Whole-wheat Bread:

• 1 kilogram of Dried Beechnuts has 3.1 times more Potassium than Toasted Commercially Prepared Whole-wheat Bread.
• While 1 kg of Toasted Commercially Prepared Whole-wheat Bread contains 130 times more Calcium, more Magnesium, 1.9 times more Manganese, more Phosphorus, 14.9 times more Sodium and 6 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Toasted Commercially Prepared Whole-wheat Bread contain similar levels of Copper and 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 1.9 times more Energy, 12.3 times more Fat, 6.2 times more Saturated Fat, 54.8 times more Omega 3 and 25.9 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• While 1 kg of Toasted Commercially Prepared Whole-wheat Bread contains 1.5 times more Carbohydrate and 2.6 times more Protein than Dried Beechnuts.
• 1 kilogram of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3