Comparing Nutrients in 1 kilogram Dried Beechnuts VS Soft Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Soft Red Winter Wheat	12%	4%	84%

Macro Nutrients

	Dried Beechnuts	Soft Red Winter Wheat	Recommended Dietary Allowance
Energy	199% 5760kcal	114% 3310kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	9.03% 2.9g	32g per day for Men 19-50 years
Omega 3	1063% 17g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	571% 742g	130g per day for Men 19-50 years
Sugars	NA	5.66% 4.1g	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	329% 125g	38g per day for Men 19-50 years
Protein	111% 62g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Soft Red Winter Wheat	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	328% 3.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	300% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	209% 2.72mg	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	103% 410μg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Soft Red Winter Wheat	Recommended Dietary Allowance
Calcium	1% 10mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	500% 4.5mg	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	401% 32mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	300% 1260mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	1909% 44mg	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	704% 4930mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	117% 3970mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	239% 26.3mg	11mg per day for Men 19-50 years
Water	1.8% 66g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Soft Red Winter Wheat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Soft Red Winter Wheat:

• 1 kilogram of Dried Beechnuts has 3.9 times more Vitamin B2, 2.5 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Soft Red Winter Wheat.
• While 1 kg of Soft Red Winter Wheat contains 1.3 times more Vitamin B1 and 5.5 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Soft Red Winter Wheat provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Soft Red Winter Wheat have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Soft Red Winter Wheat have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Soft Red Winter Wheat:

• 1 kilogram of Dried Beechnuts has 1.5 times more Copper, 2.6 times more Potassium and 19 times more Sodium than Soft Red Winter Wheat.
• While 1 kg of Soft Red Winter Wheat contains 27 times more Calcium, 1.3 times more Iron, more Magnesium, 3.3 times more Manganese, more Phosphorus and 7.3 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 1.7 times more Energy, 32.1 times more Fat, 19.8 times more Saturated Fat, 60.7 times more Omega 3 and 29.3 times more Omega 6 than Soft Red Winter Wheat.
• While 1 kg of Soft Red Winter Wheat contains 2.2 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• 1 kilogram of Soft Red Winter Wheat provide inadequate amounts of Omega 3