Comparing Nutrients in 1 kilogram Dried Beechnuts VS Mulberries

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Mulberries	12%	7%	81%

Macro Nutrients

	Dried Beechnuts	Mulberries	Recommended Dietary Allowance
Energy	199% 5760kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	1063% 17g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	75.4% 98g	130g per day for Men 19-50 years
Sugars	NA	112% 81g	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	44.7% 17g	38g per day for Men 19-50 years
Protein	111% 62g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Mulberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	38.5% 0.5mg	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	15% 60μg	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	404% 364mg	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	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Mulberries	Recommended Dietary Allowance
Calcium	1% 10mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	66.7% 0.6mg	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	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	NA	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.8% 66g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Mulberries per 1 kg

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

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

• 1 kilogram of Dried Beechnuts has 10.5 times more Vitamin B1, 3.7 times more Vitamin B2, 1.4 times more Vitamin B3, 13.7 times more Vitamin B6 and 18.8 times more Vitamin B9 than Mulberries.
• While 1 kg of Raw Mulberries contains 2.3 times more Vitamin C than Dried Beechnuts.
• 1 kilogram of Mulberries have insufficient amounts of Vitamin B9
• Both Dried Beechnuts as well as Raw Mulberries have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Mulberries:

• 1 kilogram of Dried Beechnuts has 11.2 times more Copper, 1.3 times more Iron, 5.2 times more Potassium, 3.8 times more Sodium and 3 times more Zinc than Mulberries.
• While 1 kg of Raw Mulberries contains 39 times more Calcium, more Magnesium, more Phosphorus and 13.3 times more Water than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 1 kilogram of Mulberries lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 13.4 times more Energy, 128.2 times more Fat, 211.8 times more Saturated Fat, 1700 times more Omega 3, 89.3 times more Omega 6, 3.4 times more Carbohydrate and 4.3 times more Protein than Mulberries.
• 1 kilogram of Mulberries provide inadequate amounts of Energy, Omega 3 and Omega 6