Comparing Nutrients in 1 kilogram Fuyu VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Fuyu	28%	58%	14%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Fuyu	Dried Beechnuts	Recommended Dietary Allowance
Energy	40% 1160kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	82.5% 80g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	179% 57g	32g per day for Men 19-50 years
Omega 3	334% 5.34g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	234% 40g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.7% 43.8g	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	NA	NA	38g per day for Men 19-50 years
Protein	159% 89.2g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Fuyu	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	131% 1.57mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.32mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	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	72.5% 290μg	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	2.22% 2mg	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	NA	NA	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

	Fuyu	Dried Beechnuts	Recommended Dietary Allowance
Calcium	46% 460mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	418% 3.76mg	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	248% 20mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	510% 11.7mg	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	104% 730mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	315% 173μg	NA	55μg per day for Men 19-50 years
Sodium	1915% 28730mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	19% 700g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Fuyu VS Dried Beechnuts per 1 kg

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

• 1 kg of Dried Beechnuts contains 1.9 times more Vitamin B1, 3.7 times more Vitamin B2, 2.3 times more Vitamin B3, 7 times more Vitamin B5, 7.5 times more Vitamin B6, 3.9 times more Vitamin B9 and 77.5 times more Vitamin C than Salted and Fermented Tofu.
• 1 kilogram of Fuyu have insufficient amounts of Vitamin C
• Both Salted and Fermented Tofu as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Fuyu vs Dried Beechnuts:

• 1 kilogram of Fuyu has 46 times more Calcium, more Magnesium, more Phosphorus, 75.6 times more Sodium and 4.3 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.8 times more Copper and 13.6 times more Potassium than Salted and Fermented Tofu.
• Both Fuyu and Dried Beechnuts contain similar levels of Iron and Manganese 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 Fuyu has 1.4 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 5 times more Energy, 6.3 times more Fat, 4.9 times more Saturated Fat, 3.2 times more Omega 3, 4.6 times more Omega 6 and 7.6 times more Carbohydrate than Salted and Fermented Tofu.