Comparing Nutrients in 1 kilogram Dried Beechnuts VS Pie crust, standard-type, prepared from recipe, baked

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Dried Beechnuts	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	199% 5760kcal	182% 5270kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	357% 346g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	269% 86.2g	32g per day for Men 19-50 years
Omega 3	1063% 17g	348% 5.57g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	504% 85.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	365% 475g	130g per day for Men 19-50 years
Sugars	NA	2.34% 1.7g	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	44.7% 17g	38g per day for Men 19-50 years
Protein	111% 62g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Pie crust, standard-type, prepared from recipe, baked	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	326% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	213% 2.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	19.2% 0.25mg	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	168% 670μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	1% 10mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	101% 0.91mg	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	361% 29mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	187% 4.3mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	NA	384% 211μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	361% 5420mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	1.8% 66g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Pie crust, standard-type, prepared from recipe, baked per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Pie crust, standard-type, prepared from recipe, baked:

• 1 kilogram of Dried Beechnuts has 1.3 times more Vitamin B2, 5.2 times more Vitamin B5, 27.4 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, prepared from recipe, baked.
• While 1 kg of Pie crust, standard-type, prepared from recipe, baked contains 1.3 times more Vitamin B1 and 3.8 times more Vitamin B3 than Dried Beechnuts.
• 1 kilogram of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B6 and Vitamin C
• Both Dried Beechnuts as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Pie crust, standard-type, prepared from recipe, baked:

• 1 kilogram of Dried Beechnuts has 7.4 times more Copper, 3.1 times more Manganese and 15.2 times more Potassium than Pie crust, standard-type, prepared from recipe, baked.
• While 1 kg of Pie crust, standard-type, prepared from recipe, baked contains more Magnesium, more Phosphorus and 14.3 times more Sodium than Dried Beechnuts.
• Both Dried Beechnuts and Pie crust, standard-type, prepared from recipe, baked contain similar levels of Iron and Zinc per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• 1 kilogram of Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Potassium
• Both Dried Beechnuts as well as Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 1.4 times more Fat, 3.1 times more Omega 3 and 2.1 times more Omega 6 than Pie crust, standard-type, prepared from recipe, baked.
• While 1 kg of Pie crust, standard-type, prepared from recipe, baked contains 1.5 times more Saturated Fat and 1.4 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Pie crust, standard-type, prepared from recipe, baked offer comparable quantities of Energy and Protein per one kilogram.