Comparing Nutrients in 1 kilogram Dried Beechnuts VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Strawberries	7%	7%	86%

Macro Nutrients

	Dried Beechnuts	Strawberries	Recommended Dietary Allowance
Energy	199% 5760kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1063% 17g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	59% 76.8g	130g per day for Men 19-50 years
Sugars	NA	67.4% 49g	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	33.7% 24.4g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	NA	52.6% 20g	38g per day for Men 19-50 years
Protein	111% 62g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Strawberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.33% 1.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1130μg	60% 240μg	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	653% 588mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Strawberries	Recommended Dietary Allowance
Calcium	1% 10mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44μg	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	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	168% 3.86mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	45% 1530mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	1.8% 66g	24.6% 910g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Strawberries per 1 kg

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

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

• 1 kilogram of Dried Beechnuts has 12.7 times more Vitamin B1, 16.9 times more Vitamin B2, 2.3 times more Vitamin B3, 7.4 times more Vitamin B5, 14.6 times more Vitamin B6 and 4.7 times more Vitamin B9 than Strawberries.
• While 1 kg of Raw Strawberries contains 3.8 times more Vitamin C than Dried Beechnuts.
• 1 kilogram of Strawberries have insufficient amounts of Vitamin B2
• Both Dried Beechnuts as well as Raw Strawberries have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Strawberries:

• 1 kilogram of Dried Beechnuts has 14 times more Copper, 6 times more Iron, 3.5 times more Manganese, 6.6 times more Potassium, 38 times more Sodium and 2.6 times more Zinc than Strawberries.
• While 1 kg of Raw Strawberries contains more Magnesium, more Phosphorus and 13.8 times more Water than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• 1 kilogram of Strawberries lack sufficient amounts of Zinc
• Both Dried Beechnuts as well as Raw Strawberries lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 18 times more Energy, 166.7 times more Fat, 381.3 times more Saturated Fat, 26.2 times more Omega 3, 204.3 times more Omega 6, 4.4 times more Carbohydrate and 9.3 times more Protein than Strawberries.
• 1 kilogram of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein