Comparing Nutrients in 1 kilogram Dried Beechnuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dried Beechnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	199% 5760kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	1063% 17g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	NA	87% 33g	38g per day for Men 19-50 years
Protein	111% 62g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	154% 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	270% 1080μg	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	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1% 10mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	84.3% 1.94mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	1.8% 66g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Boiled Broccoli:

• Dried Beechnuts have 4.8 times more Vitamin B1, 3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A and 4.2 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 1 kg.
• Both Dried Beechnuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Boiled Broccoli:

• Dried Beechnuts have 11 times more Copper, 3.7 times more Iron, 6.9 times more Manganese and 3.5 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 40 times more Calcium, more Magnesium, more Phosphorus, 1.3 times more Zinc and 13.5 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Boiled and Drained Broccoli have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Beechnuts have 16.5 times more Energy, 122 times more Fat, 72.4 times more Saturated Fat, 14.3 times more Omega 3, 360.6 times more Omega 6, 4.7 times more Carbohydrate and 2.6 times more Protein than Boiled and Drained Broccoli.
• Both Dried Beechnuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.