Comparing Nutrients in 1 kilogram Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	125% 3630kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.68g	179% 57g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	43% 7.33g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 738g	258% 335g	130g per day for Men 19-50 years
Sugars	15.4% 11g	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	0.41% 0.3g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	63% 24g	NA	38g per day for Men 19-50 years
Protein	205% 115g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	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	613% 7.36mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	342% 4.45mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	372% 59.5mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	425% 1700μg	283% 1130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	25.3% 3.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	20% 200mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	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	633% 50.6mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	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	160% 1120mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	40.6% 1380mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	500% 275μg	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	76.4% 8.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	3.43% 127g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour 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 Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Dried Beechnuts:

• 1 kilogram of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 2.4 times more Vitamin B1, 6.8 times more Vitamin B3 and 1.5 times more Vitamin B9 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.3 times more Vitamin B5, 21.4 times more Vitamin B6 and more Vitamin C than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour and Dried Beechnuts provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour as well as Dried Beechnuts have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Dried Beechnuts:

• 1 kilogram of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 20 times more Calcium, 2.1 times more Iron, more Magnesium, more Phosphorus and 2.3 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4.2 times more Copper, 2 times more Manganese, 7.4 times more Potassium and 19 times more Sodium than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 2.2 times more Carbohydrate and 1.9 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.6 times more Energy, 34.5 times more Fat, 21.3 times more Saturated Fat, 100 times more Omega 3 and 25.1 times more Omega 6 than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• 1 kilogram of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3