Comparing Nutrients in 1 kilogram Frozen Mixed Vegetables VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Mixed Vegetables	19%	7%	74%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen Mixed Vegetables	Dried Beechnuts	Recommended Dietary Allowance
Energy	25% 720kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	179% 57g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	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	105% 40g	NA	38g per day for Men 19-50 years
Protein	59.5% 33.3g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	282% 2540μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	116% 104mg	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

	Frozen Mixed Vegetables	Dried Beechnuts	Recommended Dietary Allowance
Calcium	25% 250mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	119% 9.5mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	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	84.3% 590mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	22% 821g	1.8% 66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Mixed Vegetables vs Dried Beechnuts:

• Frozen Mixed Vegetables, Unprepared have more Vitamin A and 1.4 times more Vitamin B3 than Dried Beechnuts.
• While Dried Beechnuts contain 2.5 times more Vitamin B1, 4.4 times more Vitamin B2, 5.7 times more Vitamin B5, 7.1 times more Vitamin B6, 3.9 times more Vitamin B9 and 1.5 times more Vitamin C than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables, Unprepared as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Frozen Mixed Vegetables vs Dried Beechnuts:

• Frozen Mixed Vegetables, Unprepared have 25 times more Calcium, more Magnesium, more Phosphorus, 1.2 times more Sodium, 1.3 times more Zinc and 12.4 times more Water than Dried Beechnuts.
• While Dried Beechnuts contain 7.2 times more Copper, 2.6 times more Iron, 5.5 times more Manganese and 4.8 times more Potassium than Frozen Mixed Vegetables, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• Dried Beechnuts contain 8 times more Energy, 96.2 times more Fat, 58.4 times more Saturated Fat, 27 times more Omega 3, 106.3 times more Omega 6, 2.5 times more Carbohydrate and 1.9 times more Protein than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables, Unprepared as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.