Comparing Nutrients in 1 kilogram 51% whole wheat Pasta VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	51% whole wheat Pasta	Dried Beechnuts	Recommended Dietary Allowance
Energy	125% 3620kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	179% 57g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	562% 731g	258% 335g	130g per day for Men 19-50 years
Sugars	36% 26g	NA	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	2.76% 2g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	266% 101g	NA	38g per day for Men 19-50 years
Protein	241% 135g	111% 62g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	309% 3.7mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	497% 79.5mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	526% 6.84mg	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	148% 590μg	283% 1130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.3% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Dried Beechnuts	Recommended Dietary Allowance
Calcium	27% 270mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	744% 6.7mg	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	416% 33.3mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	975% 22.4mg	583% 13.4mg	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	410% 2870mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	1262% 694μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of 51% whole wheat Pasta versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of 51% whole wheat Pasta vs Dried Beechnuts:

• 1 kilogram of 51% whole wheat Pasta has 1.2 times more Vitamin B1 and 9.1 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.9 times more Vitamin B2, 2.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Dried Beechnuts provide similar amounts of Vitamin B5 per one kilogram.

Comparing minerals per 1 kilogram for 51% whole wheat Pasta vs Dried Beechnuts:

• 1 kilogram of 51% whole wheat Pasta has 27 times more Calcium, 1.4 times more Iron, more Magnesium, 1.7 times more Manganese, more Phosphorus and 6.7 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.6 times more Copper, 2.8 times more Potassium and 3.5 times more Sodium than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of 51% whole wheat Pasta has 2.2 times more Carbohydrate and 2.2 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.6 times more Energy, 18.7 times more Fat, 16.3 times more Saturated Fat, 27.4 times more Omega 3 and 21.3 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .