Comparing Nutrients in 1 kilogram Dried Beechnuts VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Dried Beechnuts	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	199% 5760kcal	102% 2970kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	78% 75.8g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	1063% 17g	242% 3.87g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	104% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	379% 493g	130g per day for Men 19-50 years
Sugars	NA	36.7% 26.6g	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	0.41% 0.3g	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	% 0.9g	g per day for Men 19-50 years
Sucrose	NA	% 4.8g	g per day for Men 19-50 years
Fiber	NA	63% 24g	38g per day for Men 19-50 years
Protein	111% 62g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Tortillas, ready-to-bake or -fry, flour, shelf stable	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	406% 4.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	56.6% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	21.5% 0.28mg	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	295% 1180μg	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	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	1% 10mg	163% 1630mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	224% 5.16mg	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	304% 2130mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	NA	398% 219μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	495% 7420mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	1.8% 66g	8.76% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Tortillas, ready-to-bake or -fry, flour, shelf stable per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Tortillas, ready-to-bake or -fry, flour, shelf stable to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 1 kilogram of Dried Beechnuts has 3 times more Vitamin B2, 3.3 times more Vitamin B5, 24.4 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 1 kg of Tortillas, ready-to-bake or -fry, flour, shelf stable contains 1.6 times more Vitamin B1 and 4.8 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Tortillas, ready-to-bake or -fry, flour, shelf stable provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 1 kilogram of Dried Beechnuts has 5.8 times more Copper, 2.6 times more Manganese and 7.6 times more Potassium than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 1 kg of Tortillas, ready-to-bake or -fry, flour, shelf stable contains 163 times more Calcium, 1.3 times more Iron, more Magnesium, more Phosphorus, 19.5 times more Sodium and 1.6 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 1.9 times more Energy, 6.6 times more Fat, 4.7 times more Saturated Fat, 4.4 times more Omega 3 and 10.4 times more Omega 6 than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 1 kg of Tortillas, ready-to-bake or -fry, flour, shelf stable contains 1.5 times more Carbohydrate and 1.3 times more Protein than Dried Beechnuts.