Comparing Nutrients in 1 kilogram Dried Beechnuts VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Dried Beechnuts	Garlic bread, frozen	Recommended Dietary Allowance
Energy	199% 5760kcal	121% 3500kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	171% 166g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	165% 53g	32g per day for Men 19-50 years
Omega 3	1063% 17g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	317% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	321% 417g	130g per day for Men 19-50 years
Sugars	NA	51% 37g	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	8.55% 6.2g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	65.8% 25g	38g per day for Men 19-50 years
Protein	111% 62g	149% 83.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	385% 4.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	64% 0.83mg	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	465% 1860μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	172% 155mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	15% 90IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	78.7% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	246% 295μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	1% 10mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	120% 1.08mg	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	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	192% 4.4mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	NA	302% 166μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	1.8% 66g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Garlic bread, frozen per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Garlic bread, frozen:

• 1 kilogram of Dried Beechnuts has 2 times more Vitamin B2, 1.4 times more Vitamin B5, 8.2 times more Vitamin B6 and 77.5 times more Vitamin C than Garlic bread, frozen.
• While 1 kg of Garlic bread, frozen contains 1.5 times more Vitamin B1, 4.7 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin B12 than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin B12
• 1 kilogram of Garlic bread, frozen have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Garlic bread, frozen have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Garlic bread, frozen:

• 1 kilogram of Dried Beechnuts has 6.2 times more Copper, 3 times more Manganese and 9.9 times more Potassium than Garlic bread, frozen.
• While 1 kg of Garlic bread, frozen contains 27 times more Calcium, more Magnesium, more Phosphorus, 14.3 times more Sodium and 2.4 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Garlic bread, frozen contain similar levels of Iron 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 1.6 times more Energy, 3 times more Fat, 44.7 times more Omega 3 and 3.4 times more Omega 6 than Garlic bread, frozen.
• While 1 kg of Garlic bread, frozen contains 1.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Garlic bread, frozen offer comparable quantities of Saturated Fat and Carbohydrate per one kilogram.