Comparing Nutrients in 1 kilogram Dried Beechnuts VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Dried Beechnuts	Wakame Seaweed	Recommended Dietary Allowance
Energy	199% 5760kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	1063% 17g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	8.97% 6.5g	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	13% 5g	38g per day for Men 19-50 years
Protein	111% 62g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	139% 6.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	1.54% 0.02mg	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	490% 1960μg	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	33.3% 30mg	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	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Wakame Seaweed	Recommended Dietary Allowance
Calcium	1% 10mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	316% 2.84mg	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	273% 22mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	255% 1070mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	609% 14mg	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	114% 800mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	581% 8720mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	1.8% 66g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Wakame Seaweed per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Wakame Seaweed:

• 1 kilogram of Dried Beechnuts has 5.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 342 times more Vitamin B6 and 5.2 times more Vitamin C than Wakame Seaweed.
• While 1 kg of Raw Wakame Seaweed contains more Vitamin A, 1.8 times more Vitamin B3 and 1.7 times more Vitamin B9 than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• 1 kilogram of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Dried Beechnuts as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Wakame Seaweed:

• 1 kilogram of Dried Beechnuts has 2.4 times more Copper and 20.3 times more Potassium than Wakame Seaweed.
• While 1 kg of Raw Wakame Seaweed contains 150 times more Calcium, more Magnesium, more Phosphorus, 22.9 times more Sodium and 12.1 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Wakame Seaweed contain similar levels of Iron, Manganese and Zinc per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 1 kilogram of Wakame Seaweed lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 12.8 times more Energy, 78.1 times more Fat, 44 times more Saturated Fat, 850 times more Omega 3, 1839 times more Omega 6, 3.7 times more Carbohydrate and 2 times more Protein than Wakame Seaweed.
• 1 kilogram of Wakame Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6