Comparing Nutrients in 1 kilogram Dried Beechnuts VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Dried Beechnuts	Chickpea flour	Recommended Dietary Allowance
Energy	199% 5760kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	21.7% 6.93g	32g per day for Men 19-50 years
Omega 3	1063% 17g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	169% 28.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	445% 578g	130g per day for Men 19-50 years
Sugars	NA	150% 109g	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	284% 108g	38g per day for Men 19-50 years
Protein	111% 62g	400% 224g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Chickpea flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	405% 4.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	121% 6.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	378% 4.9mg	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	1093% 4370μg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Chickpea flour	Recommended Dietary Allowance
Calcium	1% 10mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	1013% 9.1mg	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	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	395% 1660mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	696% 16mg	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	454% 3180mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	249% 8460mg	3400mg per day for Men 19-50 years
Selenium	NA	151% 83μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	42.7% 640mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	255% 28mg	11mg per day for Men 19-50 years
Water	1.8% 66g	2.78% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Chickpea flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Chickpea flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Chickpea flour:

• 1 kilogram of Dried Beechnuts has 3.5 times more Vitamin B2, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin C than Chickpea flour.
• While 1 kg of Chickpea flour contains 1.6 times more Vitamin B1, 2 times more Vitamin B3 and 3.9 times more Vitamin B9 than Dried Beechnuts.
• 1 kilogram of Chickpea flour have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Chickpea flour have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Chickpea flour:

• 1 kilogram of Dried Beechnuts has 1.2 times more Potassium than Chickpea flour.
• While 1 kg of Chickpea flour contains 45 times more Calcium, 1.4 times more Copper, 2 times more Iron, more Magnesium, more Phosphorus, 1.7 times more Sodium and 7.8 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Chickpea flour contain similar levels of Manganese per one kilogram.
• 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 1.5 times more Energy, 7.5 times more Fat, 8.3 times more Saturated Fat, 15.2 times more Omega 3 and 6.4 times more Omega 6 than Chickpea flour.
• While 1 kg of Chickpea flour contains 1.7 times more Carbohydrate and 3.6 times more Protein than Dried Beechnuts.