Comparing Nutrients in 1 kilogram Dried Beechnuts VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Dried Beechnuts	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	199% 5760kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1063% 17g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	61.5% 80g	130g per day for Men 19-50 years
Sugars	NA	83.3% 60.4g	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	42% 30.5g	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	% 28g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	NA	23.7% 9g	38g per day for Men 19-50 years
Protein	111% 62g	18.2% 10g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Seedless Raspberries Puree	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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	46% 0.6mg	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	72.5% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	172% 155mg	71% 64mg	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	103% 15.4mg	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	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	1% 10mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	75.6% 0.68mg	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	135% 11mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	149% 3.43mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	1.8% 66g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Seedless Raspberries Puree per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Seedless Raspberries Puree:

• 1 kilogram of Dried Beechnuts has 3.4 times more Vitamin B1, 3.7 times more Vitamin B2, 1.8 times more Vitamin B3, 3 times more Vitamin B5, 11.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 2.4 times more Vitamin C than Seedless Raspberries Puree.
• Both Dried Beechnuts as well as Seedless Raspberries Puree have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Seedless Raspberries Puree:

• 1 kilogram of Dried Beechnuts has 9.9 times more Copper, 2.3 times more Iron, 3.9 times more Manganese, 6 times more Potassium, 9.5 times more Sodium and 2 times more Zinc than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains more Magnesium, more Phosphorus and 13.6 times more Water than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• 1 kilogram of Seedless Raspberries Puree lack sufficient amounts of Zinc
• Both Dried Beechnuts as well as Seedless Raspberries Puree lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 14 times more Energy, 57.5 times more Fat, 89.4 times more Saturated Fat, 36.2 times more Omega 3, 427.7 times more Omega 6, 4.2 times more Carbohydrate and 6.1 times more Protein than Seedless Raspberries Puree.
• 1 kilogram of Seedless Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein