Comparing Nutrients in 1 kilogram Dried Beechnuts VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Dried Beechnuts	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	199% 5760kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	71% 68.7g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	28.4% 9.1g	32g per day for Men 19-50 years
Omega 3	1063% 17g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	32% 5.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	43% 56g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	111% 62g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	1.38% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	9.23% 0.12mg	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	0% 0μg	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	16.7% 15mg	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	110% 16.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	1% 10mg	94% 940mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	251% 2.26mg	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	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	8.7% 0.2mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	490% 7350mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	1.8% 66g	22.8% 843g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Canned Jumbo Olives per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Canned Jumbo Olives:

• 1 kilogram of Dried Beechnuts has 101.3 times more Vitamin B1, more Vitamin B2, 39.9 times more Vitamin B3, 61.7 times more Vitamin B5, 57 times more Vitamin B6, more Vitamin B9 and 10.3 times more Vitamin C than Canned Jumbo Olives.
• 1 kilogram of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Canned Jumbo Olives:

• 1 kilogram of Dried Beechnuts has 3 times more Copper, 67.1 times more Manganese, 113 times more Potassium and 1.6 times more Zinc than Canned Jumbo Olives.
• While 1 kg of Canned Ripe Jumbo Olives contains 94 times more Calcium, 1.3 times more Iron, 19.3 times more Sodium and 12.8 times more Water than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium
• 1 kilogram of Canned Jumbo Olives lack sufficient amounts of Manganese and Potassium
• Both Dried Beechnuts as well as Canned Ripe Jumbo Olives lack sufficient amounts of Magnesium and Phosphorus in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 7.1 times more Energy, 7.3 times more Fat, 6.3 times more Saturated Fat, 41.5 times more Omega 3, 33.8 times more Omega 6, 6 times more Carbohydrate and 6.4 times more Protein than Canned Jumbo Olives.
• 1 kilogram of Canned Jumbo Olives provide inadequate amounts of Protein