Comparing Nutrients in 1 kilogram Wheat Bran VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Wheat Bran	Dried Beechnuts	Recommended Dietary Allowance
Energy	74.5% 2160kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	179% 57g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	496% 645g	258% 335g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	1126% 428g	NA	38g per day for Men 19-50 years
Protein	278% 156g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	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	436% 5.23mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	444% 5.77mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	849% 136mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	436% 22mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1002% 13mg	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	198% 790μg	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	99% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Dried Beechnuts	Recommended Dietary Allowance
Calcium	73% 730mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1109% 10mg	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	1321% 106mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	1455% 6110mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	5000% 115mg	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	1447% 10130mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	348% 11820mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	1411% 776μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	661% 72.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.67% 99g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bran VS Dried Beechnuts per 1 kg

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

• 1 kilogram of Wheat Bran has 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 15.5 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.4 times more Vitamin B9 and more Vitamin C than Crude Wheat Bran.
• 1 kilogram of Wheat Bran have insufficient amounts of Vitamin C
• Both Crude Wheat Bran as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Wheat Bran vs Dried Beechnuts:

• 1 kilogram of Wheat Bran has 73 times more Calcium, 1.5 times more Copper, 4.3 times more Iron, more Magnesium, 8.6 times more Manganese, more Phosphorus and 20.2 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 19 times more Sodium than Crude Wheat Bran.
• Both Wheat Bran and Dried Beechnuts contain similar levels of Potassium 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 Wheat Bran has 1.9 times more Carbohydrate and 2.5 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.7 times more Energy, 11.8 times more Fat, 9.1 times more Saturated Fat, 10.2 times more Omega 3 and 9 times more Omega 6 than Crude Wheat Bran.