Comparing Nutrients in 1 kilogram Dried Beechnuts VS Lemon Juice

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Dried Beechnuts	Lemon Juice	Recommended Dietary Allowance
Energy	199% 5760kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	1063% 17g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	53% 69g	130g per day for Men 19-50 years
Sugars	NA	34.8% 25g	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	15% 11g	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	% 9.9g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	NA	7.9% 3g	38g per day for Men 19-50 years
Protein	111% 62g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Lemon Juice	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	35.4% 0.46mg	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	50% 200μg	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	430% 387mg	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	10% 1.5mg	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	Lemon Juice	Recommended Dietary Allowance
Calcium	1% 10mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	17.8% 0.16mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	5.2% 0.12mg	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	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	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	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	1.8% 66g	25% 923g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Lemon Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Lemon Juice:

• 1 kilogram of Dried Beechnuts has 12.7 times more Vitamin B1, 24.7 times more Vitamin B2, 9.6 times more Vitamin B3, 7.1 times more Vitamin B5, 14.9 times more Vitamin B6 and 5.7 times more Vitamin B9 than Lemon Juice.
• While 1 kg of Raw Lemon Juice contains 2.5 times more Vitamin C than Dried Beechnuts.
• 1 kilogram of Lemon Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Dried Beechnuts as well as Raw Lemon Juice have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Lemon Juice:

• 1 kilogram of Dried Beechnuts has 41.9 times more Copper, 30.8 times more Iron, 111.8 times more Manganese, 9.9 times more Potassium, 38 times more Sodium and 7.2 times more Zinc than Lemon Juice.
• While 1 kg of Raw Lemon Juice contains 14 times more Water than Dried Beechnuts.
• 1 kilogram of Lemon Juice lack sufficient amounts of Copper, Iron, Manganese and Zinc
• Both Dried Beechnuts as well as Raw Lemon Juice lack sufficient amounts of Calcium, Magnesium and Phosphorus in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 26.2 times more Energy, 208.3 times more Fat, 143 times more Saturated Fat, 188.9 times more Omega 3, 1532.5 times more Omega 6, 4.9 times more Carbohydrate and 17.7 times more Protein than Lemon Juice.
• 1 kilogram of Lemon Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein