Comparing Nutrients in 1 kilogram Dried Beechnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Dried Beechnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	199% 5760kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	41% 13g	32g per day for Men 19-50 years
Omega 3	1063% 17g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	NA	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	124% 47g	38g per day for Men 19-50 years
Protein	111% 62g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	431% 5.6mg	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	165% 660μg	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	35.6% 32mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	1% 10mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	500% 4.5mg	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	503% 40mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	2852% 65.6mg	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	637% 4460mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	NA	313% 172μg	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	285% 31.3mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.9% 33.4g	3700g per day for Men 19-50 years

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

• Dried Beechnuts have 2.5 times more Vitamin B2, 1.5 times more Vitamin B5, 1.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 4.8 times more Vitamin C than Dried Butternuts.
• While Dried Butternuts contain 1.3 times more Vitamin B1 than Dried Beechnuts.
• Both Dried Beechnuts and Dried Butternuts have similar amounts of Vitamin B3 per 1 kg.
• Both Dried Beechnuts as well as Dried Butternuts have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Dried Butternuts:

• Dried Beechnuts have 1.5 times more Copper, 2.4 times more Potassium and 38 times more Sodium than Dried Butternuts.
• While Dried Butternuts contain 53 times more Calcium, 1.6 times more Iron, more Magnesium, 4.9 times more Manganese, more Phosphorus and 8.7 times more Zinc than Dried Beechnuts.

Comparison of macro-nutrients per 1 kilogram:

• Dried Beechnuts have 4.4 times more Saturated Fat and 2.8 times more Carbohydrate than Dried Butternuts.
• While Dried Butternuts contain 5.1 times more Omega 3, 1.8 times more Omega 6 and 4 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Dried Butternuts have similar amounts of Energy and Fat per 1 kg.
• Both Dried Beechnuts as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.