Comparing Nutrients in 1 kilogram Dried Beechnuts VS Cereals, corn grits, white, regular and quick, enriched, dry

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Dried Beechnuts	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	199% 5760kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	1063% 17g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	50% 8.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	608% 791g	130g per day for Men 19-50 years
Sugars	NA	7.86% 5.7g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.7g	g per day for Men 19-50 years
Fiber	NA	121% 46g	38g per day for Men 19-50 years
Protein	111% 62g	137% 76.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cereals, corn grits, white, regular and quick, enriched, dry	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	1059% 12.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	261% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	279% 44.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	50.6% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	179% 2.33mg	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	428% 1710μg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Calcium	1% 10mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	33.3% 0.3mg	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	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	63% 1.45mg	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	159% 1110mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	NA	309% 170μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	1.8% 66g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cereals, corn grits, white, regular and quick, enriched, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Cereals, corn grits, white, regular and quick, enriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 1 kilogram of Dried Beechnuts has 3.7 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin C than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 kg of Cereals, corn grits, white, regular and quick, enriched, dry contains 4.2 times more Vitamin B1, 5.1 times more Vitamin B3 and 1.5 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Cereals, corn grits, white, regular and quick, enriched, dry provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 1 kilogram of Dried Beechnuts has 22.3 times more Copper, 9.2 times more Manganese, 7.2 times more Potassium and 38 times more Sodium than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 kg of Cereals, corn grits, white, regular and quick, enriched, dry contains more Magnesium, more Phosphorus and 2 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Cereals, corn grits, white, regular and quick, enriched, dry contain similar levels of Iron per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 1.6 times more Energy, 28.6 times more Fat, 16.8 times more Saturated Fat, 60.7 times more Omega 3 and 21.7 times more Omega 6 than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 kg of Cereals, corn grits, white, regular and quick, enriched, dry contains 2.4 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Cereals, corn grits, white, regular and quick, enriched, dry offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3