Comparing Nutrients in 1 kilogram Dried Beechnuts VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Dried Beechnuts	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	199% 5760kcal	101% 2930kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	44.3% 43g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	19% 6.06g	32g per day for Men 19-50 years
Omega 3	1063% 17g	60.6% 0.97g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	95% 16.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	405% 527g	130g per day for Men 19-50 years
Sugars	NA	24.4% 17.7g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	111% 62g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Rolls, hard (includes kaiser)	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	398% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	258% 3.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	265% 42.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	27% 0.35mg	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	238% 950μg	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	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	1% 10mg	95% 950mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	181% 1.63mg	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	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	200% 4.6mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	NA	711% 391μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	85.5% 9.4mg	11mg per day for Men 19-50 years
Water	1.8% 66g	8.38% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Rolls, hard (includes kaiser) per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Rolls, hard (includes kaiser) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Rolls, hard (includes kaiser):

• 1 kilogram of Dried Beechnuts has 2.3 times more Vitamin B5, 19.5 times more Vitamin B6 and more Vitamin C than Rolls, hard (includes kaiser).
• While 1 kg of Rolls, hard (includes kaiser) contains 1.6 times more Vitamin B1 and 4.8 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Rolls, hard (includes kaiser) provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Rolls, hard (includes kaiser):

• 1 kilogram of Dried Beechnuts has 4.1 times more Copper, 2.9 times more Manganese and 9.4 times more Potassium than Rolls, hard (includes kaiser).
• While 1 kg of Rolls, hard (includes kaiser) contains 95 times more Calcium, 1.3 times more Iron, more Magnesium, more Phosphorus, 14.3 times more Sodium and 2.6 times more Zinc than Dried Beechnuts.
• 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 times more Energy, 11.6 times more Fat, 9.4 times more Saturated Fat, 17.5 times more Omega 3 and 11.3 times more Omega 6 than Rolls, hard (includes kaiser).
• While 1 kg of Rolls, hard (includes kaiser) contains 1.6 times more Carbohydrate and 1.6 times more Protein than Dried Beechnuts.