Comparing Nutrients in 1 kilogram Dried Beechnuts VS Bread, whole-wheat, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Bread, whole-wheat, prepared from recipe	12%	17%	71%

Macro Nutrients

	Dried Beechnuts	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Energy	199% 5760kcal	96% 2780kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	55.7% 54g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	25% 7.96g	32g per day for Men 19-50 years
Omega 3	1063% 17g	198% 3.17g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	154% 26.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	395% 514g	130g per day for Men 19-50 years
Sugars	NA	53% 38.4g	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	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	158% 60g	38g per day for Men 19-50 years
Protein	111% 62g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Bread, whole-wheat, prepared from recipe	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	253% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	249% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	153% 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	163% 650μg	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	50.7% 7.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	78.3% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Calcium	1% 10mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	281% 2.53mg	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	388% 31mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	818% 19mg	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	267% 1870mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	NA	702% 386μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	231% 3460mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	136% 15mg	11mg per day for Men 19-50 years
Water	1.8% 66g	8.84% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Bread, whole-wheat, prepared from recipe per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Bread, whole-wheat, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Bread, whole-wheat, prepared from recipe:

• 1 kilogram of Dried Beechnuts has 1.6 times more Vitamin B2, 2 times more Vitamin B5, 3.4 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Bread, whole-wheat, prepared from recipe.
• While 1 kg of Bread, whole-wheat, prepared from recipe contains 4.5 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Bread, whole-wheat, prepared from recipe provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Bread, whole-wheat, prepared from recipe have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Bread, whole-wheat, prepared from recipe have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Bread, whole-wheat, prepared from recipe:

• 1 kilogram of Dried Beechnuts has 2.6 times more Copper and 3.2 times more Potassium than Bread, whole-wheat, prepared from recipe.
• While 1 kg of Bread, whole-wheat, prepared from recipe contains 33 times more Calcium, 1.3 times more Iron, more Magnesium, 1.4 times more Manganese, more Phosphorus, 9.1 times more Sodium and 4.2 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 2.1 times more Energy, 9.3 times more Fat, 7.2 times more Saturated Fat, 5.4 times more Omega 3 and 7 times more Omega 6 than Bread, whole-wheat, prepared from recipe.
• While 1 kg of Bread, whole-wheat, prepared from recipe contains 1.5 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.