Comparing Nutrients in 1 kilogram Dried Beechnuts VS Puddings, chocolate, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Puddings, chocolate, dry mix, instant	2%	5%	93%

Macro Nutrients

	Dried Beechnuts	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Energy	199% 5760kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	25.8% 8.25g	32g per day for Men 19-50 years
Omega 3	1063% 17g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	676% 879g	130g per day for Men 19-50 years
Sugars	NA	936% 679g	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	95% 36g	38g per day for Men 19-50 years
Protein	111% 62g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Puddings, chocolate, dry mix, instant	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	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	5% 0.25mg	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	7.5% 30μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Calcium	1% 10mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	393% 3.54mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	160% 3.67mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	69.4% 2360mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	1181% 17710mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.86% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Puddings, chocolate, dry mix, instant per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Puddings, chocolate, dry mix, instant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Puddings, chocolate, dry mix, instant:

• 1 kilogram of Dried Beechnuts has 30.4 times more Vitamin B1, 6.7 times more Vitamin B2, 3.7 times more Vitamin B3, 37 times more Vitamin B5, 57 times more Vitamin B6, 37.7 times more Vitamin B9 and more Vitamin C than Puddings, chocolate, dry mix, instant.
• 1 kilogram of Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Puddings, chocolate, dry mix, instant:

• 1 kilogram of Dried Beechnuts has 1.9 times more Copper, 1.9 times more Iron, 3.7 times more Manganese and 4.3 times more Potassium than Puddings, chocolate, dry mix, instant.
• While 1 kg of Puddings, chocolate, dry mix, instant contains more Magnesium, more Phosphorus, 46.6 times more Sodium and 1.7 times more Zinc than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Puddings, chocolate, dry mix, instant lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 1.5 times more Energy, 26.3 times more Fat, 6.9 times more Saturated Fat, 50 times more Omega 3, 58.6 times more Omega 6 and 2.7 times more Protein than Puddings, chocolate, dry mix, instant.
• While 1 kg of Puddings, chocolate, dry mix, instant contains 2.6 times more Carbohydrate than Dried Beechnuts.
• 1 kilogram of Puddings, chocolate, dry mix, instant provide inadequate amounts of Omega 6