Comparing Nutrients in 1 kilogram Dried Beechnuts VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Coconut	4%	80%	16%

Macro Nutrients

	Dried Beechnuts	Coconut	Recommended Dietary Allowance
Energy	199% 5760kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	345% 335g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	928% 297g	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	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	86% 62.3g	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	237% 90g	38g per day for Men 19-50 years
Protein	111% 62g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Coconut	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	55% 0.66mg	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	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	41.5% 0.54mg	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	65% 260μg	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	36.7% 33mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Coconut	Recommended Dietary Allowance
Calcium	1% 10mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	483% 4.35mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	652% 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	161% 1130mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	NA	184% 101μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	100% 11mg	11mg per day for Men 19-50 years
Water	1.8% 66g	12.7% 470g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Coconut per 1 kg

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

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

• 1 kilogram of Dried Beechnuts has 4.6 times more Vitamin B1, 18.6 times more Vitamin B2, 1.6 times more Vitamin B3, 3.1 times more Vitamin B5, 12.7 times more Vitamin B6, 4.3 times more Vitamin B9 and 4.7 times more Vitamin C than Coconut.
• 1 kilogram of Coconut have insufficient amounts of Vitamin B2
• Both Dried Beechnuts as well as Raw Coconut Meat have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Coconut:

• 1 kilogram of Dried Beechnuts has 1.5 times more Copper, 2.9 times more Potassium and 1.9 times more Sodium than Coconut.
• While 1 kg of Raw Coconut Meat contains more Magnesium, more Phosphorus and 3.1 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Coconut contain similar levels of Iron and Manganese per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Raw Coconut Meat 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, 1.5 times more Fat, more Omega 3, 50.2 times more Omega 6, 2.2 times more Carbohydrate and 1.9 times more Protein than Coconut.
• While 1 kg of Raw Coconut Meat contains 5.2 times more Saturated Fat than Dried Beechnuts.
• 1 kilogram of Coconut provide inadequate amounts of Omega 3