Comparing Nutrients in 1 kilogram Dried Beechnuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Beechnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	199% 5760kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1063% 17g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	79% 30g	38g per day for Men 19-50 years
Protein	111% 62g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1% 10mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	37.8% 0.34mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	1.8% 66g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Cooked Chopped Frozen Broccoli:

• Dried Beechnuts have 5.5 times more Vitamin B1, 4.6 times more Vitamin B2, 1.9 times more Vitamin B3, 3.4 times more Vitamin B5, 5.3 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A and 2.6 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Cooked Chopped Frozen Broccoli:

• Dried Beechnuts have 19.7 times more Copper, 4 times more Iron, 6 times more Manganese, 7.2 times more Potassium, 3.5 times more Sodium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 33 times more Calcium, more Magnesium, more Phosphorus and 13.7 times more Water than Dried Beechnuts.

Comparison of macro-nutrients per 1 kilogram:

• Dried Beechnuts have 20.6 times more Energy, 416.7 times more Fat, 317.7 times more Saturated Fat, 40.5 times more Omega 3, 1414.6 times more Omega 6, 6.3 times more Carbohydrate and 2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Dried Beechnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.