Comparing Nutrients in 1 kilogram Dried Beechnuts VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Breadnuts	11%	4%	85%

Macro Nutrients

	Dried Beechnuts	Breadnuts	Recommended Dietary Allowance
Energy	199% 5760kcal	75% 2170kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	8.34% 2.67g	32g per day for Men 19-50 years
Omega 3	1063% 17g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	24% 4.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	356% 463g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	111% 62g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	46% 0.55mg	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	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	310% 4.03mg	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	165% 660μg	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	304% 274mg	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	NA	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	Breadnuts	Recommended Dietary Allowance
Calcium	1% 10mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	1604% 14.4mg	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	261% 21mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	77.4% 1.78mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	348% 11830mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	20.7% 310mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	1.8% 66g	12% 450g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Breadnuts per 1 kg

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

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

• 1 kilogram of Dried Beechnuts has 5.5 times more Vitamin B1, 6.7 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Breadnuts.
• While 1 kg of Raw Breadnut Tree Seeds contains 1.8 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Breadnuts provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• Both Dried Beechnuts as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Breadnuts:

• 1 kilogram of Dried Beechnuts has 7.5 times more Manganese and 1.2 times more Sodium than Breadnuts.
• While 1 kg of Raw Breadnut Tree Seeds contains 98 times more Calcium, 2.2 times more Copper, more Magnesium, more Phosphorus and 3.1 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Breadnuts contain similar levels of Iron and Potassium 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 2.7 times more Energy, 50.5 times more Fat, 21.4 times more Saturated Fat, 13.9 times more Omega 3 and 45.3 times more Omega 6 than Breadnuts.
• While 1 kg of Raw Breadnut Tree Seeds contains 1.4 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Breadnuts offer comparable quantities of Protein per one kilogram.