Comparing Nutrients in 1 kilogram Flaxseed VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Flaxseed	Dried Beechnuts	Recommended Dietary Allowance
Energy	184% 5340kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	435% 422g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	179% 57g	32g per day for Men 19-50 years
Omega 3	14258% 228g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	347% 59g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	258% 335g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	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	0% 0g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 11.5g	NA	g per day for Men 19-50 years
Fiber	718% 273g	NA	38g per day for Men 19-50 years
Protein	327% 183g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	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	1370% 16.4mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.85mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	526% 6.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1127% 338μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	218% 870μg	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	6.67% 6mg	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	20.7% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Dried Beechnuts	Recommended Dietary Allowance
Calcium	255% 2550mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1356% 12mg	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	716% 57.3mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	933% 3920mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1079% 25mg	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	917% 6420mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	239% 8130mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	NA	55μg per day for Men 19-50 years
Sodium	20% 300mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	395% 43.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Dried Beechnuts per 1 kg

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

• 1 kilogram of Flaxseed has 5.4 times more Vitamin B1 and 3.5 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 25.8 times more Vitamin C than Flaxseed.
• Both Flaxseed and Dried Beechnuts provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Flaxseed have insufficient amounts of Vitamin C
• Both Flaxseed as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Flaxseed vs Dried Beechnuts:

• 1 kilogram of Flaxseed has 255 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, more Magnesium, 1.9 times more Manganese, more Phosphorus and 12.1 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.3 times more Potassium and 1.3 times more Sodium than Flaxseed.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Flaxseed has 13.4 times more Omega 3 and 3 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.6 times more Saturated Fat and 3.1 times more Omega 6 than Flaxseed.
• Both Flaxseed and Dried Beechnuts offer comparable quantities of Energy, Fat and Carbohydrate per one kilogram.