Comparing Nutrients in 1 kilogram Rolls, dinner, wheat VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, wheat	13%	21%	66%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Rolls, dinner, wheat	Dried Beechnuts	Recommended Dietary Allowance
Energy	94% 2730kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	46.8% 15g	179% 57g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	61.7% 10.5g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 460g	258% 335g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	100% 38g	NA	38g per day for Men 19-50 years
Protein	154% 86g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, wheat	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	361% 4.33mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	255% 40.7mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.8% 3.64mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	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	150% 600μg	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	0% 0mg	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	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, wheat	Dried Beechnuts	Recommended Dietary Allowance
Calcium	176% 1760mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	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	444% 35.5mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	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	149% 1040mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	600% 330μg	NA	55μg per day for Men 19-50 years
Sodium	349% 5240mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	10% 370g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, wheat VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, dinner, wheat 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 Rolls, dinner, wheat vs Dried Beechnuts:

• 1 kilogram of Rolls, dinner, wheat has 1.4 times more Vitamin B1 and 4.6 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.4 times more Vitamin B2, 2.5 times more Vitamin B5, 9 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Rolls, dinner, wheat.
• 1 kilogram of Rolls, dinner, wheat have insufficient amounts of Vitamin C
• Both Rolls, dinner, wheat as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Rolls, dinner, wheat vs Dried Beechnuts:

• 1 kilogram of Rolls, dinner, wheat has 176 times more Calcium, 1.4 times more Iron, more Magnesium, more Phosphorus, 13.8 times more Sodium and 2.5 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4.5 times more Copper, 1.3 times more Manganese and 8.8 times more Potassium than Rolls, dinner, wheat.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, dinner, wheat has 1.4 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.1 times more Energy, 7.9 times more Fat, 3.8 times more Saturated Fat, 29.3 times more Omega 3 and 17.5 times more Omega 6 than Rolls, dinner, wheat.