Comparing Nutrients in 1 kilogram Dried Beechnuts VS Pie, blueberry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Dried Beechnuts	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	199% 5760kcal	84.5% 2450kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	123% 119g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	91% 29g	32g per day for Men 19-50 years
Omega 3	1063% 17g	118% 1.88g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	258% 335g	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	NA	38g per day for Men 19-50 years
Protein	111% 62g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	26% 0.34mg	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	57.5% 230μg	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	7.78% 7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	1% 10mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	74.4% 0.67mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	130% 3mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	NA	135% 74μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	123% 1850mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.8% 66g	14% 512g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Pie, blueberry, prepared from recipe per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Pie, blueberry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Pie, blueberry, prepared from recipe:

• 1 kilogram of Dried Beechnuts has 2 times more Vitamin B1, 2.8 times more Vitamin B2, 7.5 times more Vitamin B5, 20.1 times more Vitamin B6, 4.9 times more Vitamin B9 and 22.1 times more Vitamin C than Pie, blueberry, prepared from recipe.
• While 1 kg of Pie, blueberry, prepared from recipe contains 1.4 times more Vitamin B3 than Dried Beechnuts.
• 1 kilogram of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Pie, blueberry, prepared from recipe:

• 1 kilogram of Dried Beechnuts has 10 times more Copper, 2 times more Iron, 4.5 times more Manganese, 20.3 times more Potassium and 1.8 times more Zinc than Pie, blueberry, prepared from recipe.
• While 1 kg of Pie, blueberry, prepared from recipe contains more Phosphorus and 4.9 times more Sodium than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Phosphorus
• 1 kilogram of Pie, blueberry, prepared from recipe lack sufficient amounts of Potassium and Zinc
• Both Dried Beechnuts as well as Pie, blueberry, prepared from recipe 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, 4.2 times more Fat, 2 times more Saturated Fat, 9 times more Omega 3, 6.4 times more Omega 6 and 2.3 times more Protein than Pie, blueberry, prepared from recipe.
• Both Dried Beechnuts and Pie, blueberry, prepared from recipe offer comparable quantities of Carbohydrate per one kilogram.