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Comparing Nutrients in 1 kilogram Dried BeechnutsVS Broccoli

Macros Ratio

Protein Fat Carbs

Dried Beechnuts
4%
74%
22%
Broccoli
27%
8%
65%
1 kg ▼

Macro Nutrients

199%5760kcal
Energy
11.7%340kcal
5760 kcalvs340 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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515%500g
Fat
3.8%3.7g
500 gvs3.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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179%57g
Saturated Fat
3.56%1.14g
57 gvs1.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1063%17g
Omega 3
39.4%0.63g
17 gvs0.63 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1082%184g
Omega 6
2.9%0.49g
184 gvs0.49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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258%335g
Carbohydrate
51%66.4g
335 gvs66.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
23.4%17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
9.38%6.8g
≤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]
NA gvs6.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%4.9g
NA gvs4.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1g
NA gvs1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
68.4%26g
NA gvs26 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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111%62g
Protein
50.4%28g
62 gvs28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
34.4%310μg
RAE, retinol activity equivalents
0 μgvs310 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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253%3.04mg
Vitamin B1
59%0.71mg
Thiamine
3.04 mgvs0.71 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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285%3.7mg
Vitamin B2
90%1.17mg
Riboflavin
3.7 mgvs1.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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55%8.77mg
Vitamin B3
40%6.4mg
Niacin, nicotinic acid, niacinamide
8.77 mgvs6.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
185%9.25mg
Vitamin B5
115%5.73mg
Pantothenic acid
9.25 mgvs5.73 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
526%6.84mg
Vitamin B6
135%1.75mg
Pyridoxine
6.84 mgvs1.75 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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283%1130μg
Vitamin B9
158%630μg
Folates and Folic Acid
1130 μgvs630 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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172%155mg
Vitamin C
991%892mg
Ascorbic acid
155 mgvs892 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
52%7.8mg
Tocopherols and Tocotrienols
NA mgvs7.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
847%1016μg
Phytomenadione or phylloquinone
NA μgvs1016 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1%10mg
Calcium
47%470mg
10 mgvs470 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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744%6.7mg
Copper
54.4%0.49mg
6.7 mgvs0.49 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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308%24.6mg
Iron
91%7.3mg
24.6 mgvs7.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0%0mg
Magnesium
50%210mg
0 mgvs210 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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583%13.4mg
Manganese
91%2.1mg
13.4 mgvs2.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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0%0mg
Phosphorus
94%660mg
0 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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299%10170mg
Potassium
93%3160mg
10170 mgvs3160 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
45.5%25μg
NA μgvs25 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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25.3%380mg
Sodium
22%330mg
380 mgvs330 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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32.7%3.6mg
Zinc
37.3%4.1mg
3.6 mgvs4.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.8%66g
Water
24%893g
66 gvs893 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Broccoli:
Comparing minerals per 1 kilogram for Dried Beechnuts vs Broccoli:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: