Comparing Nutrients in 1 pound Blueberries VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Blueberries	Dried Beechnuts	Recommended Dietary Allowance
Energy	8.9% 259kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	81% 26g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.7g	117% 152g	130g per day for Men 19-50 years
Sugars	62.3% 45g	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	31% 22.5g	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	% 22g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	NA	38g per day for Men 19-50 years
Protein	6% 3.36g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.54% 1.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	128% 513μg	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	49% 44mg	78% 70.3mg	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	17.2% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	338% 3.04mg	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	16% 1.27mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	264% 6.1mg	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	7.78% 54.4mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	10.3% 382g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Blueberries versus 1 lb of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blueberries vs Dried Beechnuts:

• 1 lb of Dried Beechnuts contains 8.2 times more Vitamin B1, 9 times more Vitamin B2, 2.1 times more Vitamin B3, 7.5 times more Vitamin B5, 13.2 times more Vitamin B6, 18.8 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Blueberries.
• 1 pound of Blueberries have insufficient amounts of Vitamin B9
• Both Raw Blueberries as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Blueberries vs Dried Beechnuts:

• 1 pound of Blueberries has 12.8 times more Water than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 11.8 times more Copper, 8.8 times more Iron, 4 times more Manganese, 13.2 times more Potassium, 38 times more Sodium and 2.3 times more Zinc than Raw Blueberries.
• 1 pound of Blueberries lack sufficient amounts of Zinc
• Both Raw Blueberries as well as Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Beechnuts contains 10.1 times more Energy, 151.5 times more Fat, 204.3 times more Saturated Fat, 29.3 times more Omega 3, 209 times more Omega 6, 2.3 times more Carbohydrate and 8.4 times more Protein than Raw Blueberries.
• 1 pound of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein