Comparing Nutrients in 1 kilogram Dried Beechnuts VS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Dried Beechnuts	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	199% 5760kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	14.2% 14g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	1063% 17g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	555% 722g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	63% 24g	38g per day for Men 19-50 years
Protein	111% 62g	233% 131g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Enriched Bleached 13% Protein White (industrial) Wheat Flour	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	613% 7.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	342% 4.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	372% 59.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	34.6% 0.45mg	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	425% 1700μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	1% 10mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	208% 1.87mg	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	633% 50.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	271% 6.24mg	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	170% 1190mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	476% 262μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	145% 16mg	11mg per day for Men 19-50 years
Water	1.8% 66g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Enriched Bleached 13% Protein White (industrial) Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Enriched Bleached 13% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 1 kilogram of Dried Beechnuts has 2.4 times more Vitamin B5, 15.2 times more Vitamin B6 and more Vitamin C than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 2.4 times more Vitamin B1, 6.8 times more Vitamin B3 and 1.5 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Enriched Bleached 13% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 1 kilogram of Dried Beechnuts has 3.6 times more Copper, 2.1 times more Manganese, 7.9 times more Potassium and 19 times more Sodium than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 24 times more Calcium, 2.1 times more Iron, more Magnesium, more Phosphorus and 4.4 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 Energy, 36.2 times more Fat, 30.3 times more Saturated Fat, 100 times more Omega 3 and 27.6 times more Omega 6 than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 2.2 times more Carbohydrate and 2.1 times more Protein than Dried Beechnuts.
• 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3