Comparing Nutrients in 1 kilogram Dried Beechnuts VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Potato Flour	8%	1%	91%

Macro Nutrients

	Dried Beechnuts	Potato Flour	Recommended Dietary Allowance
Energy	199% 5760kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	1063% 17g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	639% 831g	130g per day for Men 19-50 years
Sugars	NA	48.6% 35.2g	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	155% 59g	38g per day for Men 19-50 years
Protein	111% 62g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Potato Flour	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	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	95% 4.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32.5% 9.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1130μg	62.5% 250μg	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	42.2% 38mg	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	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Potato Flour	Recommended Dietary Allowance
Calcium	1% 10mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	219% 1.97mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	136% 3.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	420% 189μg	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	240% 1680mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	294% 10010mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.8% 66g	1.76% 65.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Potato Flour per 1 kg

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

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

• 1 kilogram of Dried Beechnuts has 1.3 times more Vitamin B1, 7.3 times more Vitamin B2, 2 times more Vitamin B5, 4.5 times more Vitamin B9 and 4.1 times more Vitamin C than Potato Flour.
• While 1 kg of Potato Flour contains 4 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Potato Flour provide similar amounts of Vitamin B6 per one kilogram.
• Both Dried Beechnuts as well as Potato Flour have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Potato Flour:

• 1 kilogram of Dried Beechnuts has 3.4 times more Copper, 1.8 times more Iron and 4.3 times more Manganese than Potato Flour.
• While 1 kg of Potato Flour contains 65 times more Calcium, more Magnesium, more Phosphorus, 1.4 times more Sodium and 1.5 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Potato Flour contain similar levels of Potassium per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 1.6 times more Energy, 147.1 times more Fat, 63.5 times more Saturated Fat, 48.6 times more Omega 3 and 164.2 times more Omega 6 than Potato Flour.
• While 1 kg of Potato Flour contains 2.5 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Potato Flour offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Potato Flour provide inadequate amounts of Omega 6