Comparing Nutrients in 1 kilogram Dried Beechnuts VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Dried Beechnuts	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	199% 5760kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	168% 163g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	484% 155g	32g per day for Men 19-50 years
Omega 3	1063% 17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	409% 532g	130g per day for Men 19-50 years
Sugars	NA	710% 515g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 515g	g per day for Men 19-50 years
Fiber	NA	5.26% 2g	38g per day for Men 19-50 years
Protein	111% 62g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Canned Coconut Cream sweetened	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	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	2.38% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	22.3% 0.29mg	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	35% 140μg	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	0% 0mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	1% 10mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	262% 2.36mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	354% 8.15mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	NA	100% 55μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	1.8% 66g	7.83% 290g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Canned Coconut Cream sweetened per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Canned Coconut Cream sweetened:

• 1 kilogram of Dried Beechnuts has 13.8 times more Vitamin B1, 9.3 times more Vitamin B2, 23.1 times more Vitamin B3, 5.7 times more Vitamin B5, 23.6 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin C than Canned Coconut Cream sweetened.
• 1 kilogram of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Dried Beechnuts as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Canned Coconut Cream sweetened:

• 1 kilogram of Dried Beechnuts has 2.8 times more Copper, 18.9 times more Iron, 1.6 times more Manganese and 10.1 times more Potassium than Canned Coconut Cream sweetened.
• While 1 kg of Canned Coconut Cream sweetened contains more Magnesium, more Phosphorus and 1.7 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Canned Coconut Cream sweetened contain similar levels of Sodium per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• 1 kilogram of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• Both Dried Beechnuts as well as Canned Coconut Cream sweetened lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 1.6 times more Energy, 3.1 times more Fat, more Omega 3, 115.7 times more Omega 6 and 5.3 times more Protein than Canned Coconut Cream sweetened.
• While 1 kg of Canned Coconut Cream sweetened contains 2.7 times more Saturated Fat and 1.6 times more Carbohydrate than Dried Beechnuts.
• 1 kilogram of Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Omega 6