Comparing Nutrients in 1 kilogram Raw Quinoa VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Raw Quinoa	Dried Beechnuts	Recommended Dietary Allowance
Energy	127% 3680kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	62.6% 60.7g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	22% 7.06g	179% 57g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	175% 29.8g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	494% 642g	258% 335g	130g per day for Men 19-50 years
Sugars	NA	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	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	184% 70g	NA	38g per day for Men 19-50 years
Protein	252% 141g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	300% 3.6mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.18mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	154% 7.7mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	375% 4.87mg	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	460% 1840μg	283% 1130μg	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	NA	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	163% 24.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Dried Beechnuts	Recommended Dietary Allowance
Calcium	47% 470mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	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	571% 45.7mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	469% 1970mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	884% 20.3mg	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	653% 4570mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	166% 5630mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	155% 85μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Quinoa VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Quinoa 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 Raw Quinoa vs Dried Beechnuts:

• 1 kilogram of Raw Quinoa has 1.7 times more Vitamin B3 and 1.6 times more Vitamin B9 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.4 times more Vitamin B6 than Raw Quinoa.
• Both Raw Quinoa and Dried Beechnuts provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one kilogram.
• Both Raw Quinoa as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Raw Quinoa vs Dried Beechnuts:

• 1 kilogram of Raw Quinoa has 47 times more Calcium, 1.9 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus and 8.6 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.8 times more Potassium and 7.6 times more Sodium than Raw Quinoa.
• Both Raw Quinoa and Dried Beechnuts contain similar levels of Copper 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 Raw Quinoa has 1.9 times more Carbohydrate and 2.3 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.6 times more Energy, 8.2 times more Fat, 8.1 times more Saturated Fat, 6.5 times more Omega 3 and 6.2 times more Omega 6 than Raw Quinoa.