Comparing Nutrients in 1 kilogram Dried Beechnuts VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Dried Beechnuts	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	199% 5760kcal	81.7% 2370kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	119% 38g	32g per day for Men 19-50 years
Omega 3	1063% 17g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	122% 20.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	262% 340g	130g per day for Men 19-50 years
Sugars	NA	216% 157g	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	42% 16g	38g per day for Men 19-50 years
Protein	111% 62g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	29.2% 0.38mg	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	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	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	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	1% 10mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	51% 0.46mg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	79% 1.82mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	134% 2010mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	1.8% 66g	14% 522g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Pie, apple, commercially prepared, enriched flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Pie, apple, commercially prepared, enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Pie, apple, commercially prepared, enriched flour:

• 1 kilogram of Dried Beechnuts has 10.9 times more Vitamin B1, 13.7 times more Vitamin B2, 3.3 times more Vitamin B3, 7.8 times more Vitamin B5, 18 times more Vitamin B6, 4.2 times more Vitamin B9 and 4.8 times more Vitamin C than Pie, apple, commercially prepared, enriched flour.
• While 1 kg of Pie, apple, commercially prepared, enriched flour contains more Vitamin A than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• 1 kilogram of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• Both Dried Beechnuts as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Pie, apple, commercially prepared, enriched flour:

• 1 kilogram of Dried Beechnuts has 14.6 times more Copper, 5.5 times more Iron, 7.4 times more Manganese, 15.6 times more Potassium and 2.3 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• While 1 kg of Pie, apple, commercially prepared, enriched flour contains more Phosphorus and 5.3 times more Sodium than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Phosphorus
• 1 kilogram of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Potassium and Zinc
• Both Dried Beechnuts as well as Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium and Magnesium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 2.4 times more Energy, 4.5 times more Fat, 1.5 times more Saturated Fat, 13.8 times more Omega 3, 8.9 times more Omega 6 and 3.3 times more Protein than Pie, apple, commercially prepared, enriched flour.
• Both Dried Beechnuts and Pie, apple, commercially prepared, enriched flour offer comparable quantities of Carbohydrate per one kilogram.