Comparing Nutrients in 1 kilogram Dried Beechnuts VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Dried Beechnuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	199% 5760kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	1063% 17g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	116% 44g	38g per day for Men 19-50 years
Protein	111% 62g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	238% 2140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	57% 0.74mg	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	47.5% 190μg	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	35.6% 32mg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	196% 235μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	1% 10mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	92% 0.83mg	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	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	165% 3.8mg	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	73% 510mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	1.8% 66g	22.5% 832g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cooked Frozen Mixed Vegetables per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Cooked Frozen Mixed Vegetables:

• 1 kilogram of Dried Beechnuts has 4.3 times more Vitamin B1, 3.1 times more Vitamin B2, 6.1 times more Vitamin B5, 9.2 times more Vitamin B6, 5.9 times more Vitamin B9 and 4.8 times more Vitamin C than Cooked Frozen Mixed Vegetables.
• While 1 kg of Boiled and Drained Frozen Mixed Vegetables contains more Vitamin A than Dried Beechnuts.
• Both Dried Beechnuts and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Cooked Frozen Mixed Vegetables:

• 1 kilogram of Dried Beechnuts has 8.1 times more Copper, 3 times more Iron, 3.5 times more Manganese and 6 times more Potassium than Cooked Frozen Mixed Vegetables.
• While 1 kg of Boiled and Drained Frozen Mixed Vegetables contains 25 times more Calcium, more Magnesium, more Phosphorus, 1.4 times more Zinc and 12.6 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Cooked Frozen Mixed Vegetables contain similar levels of Sodium 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 8.9 times more Energy, 333.3 times more Fat, 184.5 times more Saturated Fat, 89.5 times more Omega 3, 347 times more Omega 6, 2.6 times more Carbohydrate and 2.2 times more Protein than Cooked Frozen Mixed Vegetables.
• 1 kilogram of Cooked Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6