Comparing Nutrients in 1 kilogram Dried Beechnuts VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Flaxseed	13%	67%	20%

Macro Nutrients

	Dried Beechnuts	Flaxseed	Recommended Dietary Allowance
Energy	199% 5760kcal	184% 5340kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	435% 422g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	1063% 17g	14258% 228g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	347% 59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	222% 289g	130g per day for Men 19-50 years
Sugars	NA	21.4% 15.5g	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	0% 0g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 11.5g	g per day for Men 19-50 years
Fiber	NA	718% 273g	38g per day for Men 19-50 years
Protein	111% 62g	327% 183g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Flaxseed	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	1370% 16.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	197% 9.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1127% 338μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1130μg	218% 870μg	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	6.67% 6mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Flaxseed	Recommended Dietary Allowance
Calcium	1% 10mg	255% 2550mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	1356% 12mg	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	716% 57.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	933% 3920mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	1079% 25mg	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	917% 6420mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	239% 8130mg	3400mg per day for Men 19-50 years
Selenium	NA	462% 254μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	395% 43.4mg	11mg per day for Men 19-50 years
Water	1.8% 66g	1.9% 69.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Flaxseed per 1 kg

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

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

• 1 kilogram of Dried Beechnuts has 2.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 25.8 times more Vitamin C than Flaxseed.
• While 1 kg of Flaxseed contains 5.4 times more Vitamin B1 and 3.5 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Flaxseed provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Flaxseed have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Flaxseed have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Flaxseed:

• 1 kilogram of Dried Beechnuts has 1.3 times more Potassium and 1.3 times more Sodium than Flaxseed.
• While 1 kg of Flaxseed contains 255 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, more Magnesium, 1.9 times more Manganese, more Phosphorus and 12.1 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 1.6 times more Saturated Fat and 3.1 times more Omega 6 than Flaxseed.
• While 1 kg of Flaxseed contains 13.4 times more Omega 3 and 3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Flaxseed offer comparable quantities of Energy, Fat and Carbohydrate per one kilogram.