Comparing Nutrients in 1 kilogram Dried Beechnuts VS Jams, preserves, marmalade, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Jams, preserves, marmalade, reduced sugar	0%	1%	99%

Macro Nutrients

	Dried Beechnuts	Jams, preserves, marmalade, reduced sugar	Recommended Dietary Allowance
Energy	199% 5760kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1063% 17g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	289% 376g	130g per day for Men 19-50 years
Sugars	NA	406% 294g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	111% 62g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Jams, preserves, marmalade, reduced sugar	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	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	15.4% 0.2mg	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	45% 180μg	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	167% 150mg	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	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Jams, preserves, marmalade, reduced sugar	Recommended Dietary Allowance
Calcium	1% 10mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.83% 33μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	125% 2.88mg	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	17.4% 590mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	1.8% 66g	16.8% 620g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Jams, preserves, marmalade, reduced sugar per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Jams, preserves, marmalade, reduced sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Jams, preserves, marmalade, reduced sugar:

• 1 kilogram of Dried Beechnuts has 30.4 times more Vitamin B1, 18.6 times more Vitamin B2, 11 times more Vitamin B3, 10.1 times more Vitamin B5, 34.2 times more Vitamin B6 and 6.3 times more Vitamin B9 than Jams, preserves, marmalade, reduced sugar.
• Both Dried Beechnuts and Jams, preserves, marmalade, reduced sugar provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Jams, preserves, marmalade, reduced sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Dried Beechnuts as well as Jams, preserves, marmalade, reduced sugar have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Jams, preserves, marmalade, reduced sugar:

• 1 kilogram of Dried Beechnuts has 17.6 times more Copper, more Iron, 4.7 times more Manganese, 17.2 times more Potassium, more Sodium and 7.2 times more Zinc than Jams, preserves, marmalade, reduced sugar.
• 1 kilogram of Jams, preserves, marmalade, reduced sugar lack sufficient amounts of Iron, Potassium and Zinc
• Both Dried Beechnuts as well as Jams, preserves, marmalade, reduced sugar lack sufficient amounts of Calcium, Magnesium and Phosphorus in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 3.8 times more Energy, 500 times more Fat, 1143.8 times more Saturated Fat, 81 times more Omega 3, 634.1 times more Omega 6 and more Protein than Jams, preserves, marmalade, reduced sugar.
• Both Dried Beechnuts and Jams, preserves, marmalade, reduced sugar offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Jams, preserves, marmalade, reduced sugar provide inadequate amounts of Omega 3, Omega 6 and Protein