Comparing Nutrients in 1 kilogram Dried Beechnuts VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Dried Beechnuts	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	199% 5760kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	37.2% 36g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	23.3% 7.46g	32g per day for Men 19-50 years
Omega 3	1063% 17g	116% 1.85g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	364% 473g	130g per day for Men 19-50 years
Sugars	NA	95% 69g	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	41.2% 30g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	111% 42g	38g per day for Men 19-50 years
Protein	111% 62g	209% 117g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	443% 5.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	224% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	98% 1.27mg	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	210% 840μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	79% 1.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	172% 155mg	14.4% 13mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56.7% 68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	1% 10mg	196% 1960mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	183% 1.65mg	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	365% 29mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	536% 12.3mg	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	220% 1540mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	NA	485% 267μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	309% 4630mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	1.8% 66g	9.52% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Rolls, hamburger or hot dog, wheat/cracked wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Rolls, hamburger or hot dog, wheat/cracked wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 1 kilogram of Dried Beechnuts has 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 5.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 11.9 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 1 kg of Rolls, hamburger or hot dog, wheat/cracked wheat contains more Vitamin A, 1.8 times more Vitamin B1, 5.4 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12
• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Dried Beechnuts vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 1 kilogram of Dried Beechnuts has 4.1 times more Copper and 5.6 times more Potassium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 1 kg of Rolls, hamburger or hot dog, wheat/cracked wheat contains 196 times more Calcium, more Magnesium, more Phosphorus, 12.2 times more Sodium and 3.3 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Rolls, hamburger or hot dog, wheat/cracked wheat contain similar levels of Iron and Manganese 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 2.1 times more Energy, 13.9 times more Fat, 7.7 times more Saturated Fat, 9.2 times more Omega 3 and 11.4 times more Omega 6 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 1 kg of Rolls, hamburger or hot dog, wheat/cracked wheat contains 1.4 times more Carbohydrate and 1.9 times more Protein than Dried Beechnuts.