Comparing Nutrients in 1 pound Bread, whole-wheat, prepared from recipe, toasted VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	Dried Beechnuts	Recommended Dietary Allowance
Energy	47.7% 1383kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 26.8g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.96g	81% 26g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	77% 13g	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	197% 256g	117% 152g	130g per day for Men 19-50 years
Sugars	26.4% 19g	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	80% 30.4g	NA	38g per day for Men 19-50 years
Protein	74.5% 41.7g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, toasted	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	101% 1.2mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	239% 3.1mg	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	76% 304μg	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	0% 0mg	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	25.4% 3.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.3% 47μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe, toasted	Dried Beechnuts	Recommended Dietary Allowance
Calcium	16.3% 163mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	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	193% 15.4mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	96% 404mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	408% 9.38mg	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	133% 930mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	NA	55μg per day for Men 19-50 years
Sodium	115% 1728mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, whole-wheat, prepared from recipe, toasted VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Bread, whole-wheat, prepared from recipe, toasted 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 Bread, whole-wheat, prepared from recipe, toasted vs Dried Beechnuts:

• 1 pound of Bread, whole-wheat, prepared from recipe, toasted has 4.5 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.6 times more Vitamin B2, 2.7 times more Vitamin B5, 3.5 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Dried Beechnuts provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin C
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Bread, whole-wheat, prepared from recipe, toasted vs Dried Beechnuts:

• 1 pound of Bread, whole-wheat, prepared from recipe, toasted has 36 times more Calcium, 1.4 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus, 10 times more Sodium and 4.6 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.4 times more Copper and 2.9 times more Potassium than Bread, whole-wheat, prepared from recipe, toasted.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bread, whole-wheat, prepared from recipe, toasted has 1.7 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.9 times more Energy, 8.5 times more Fat, 6.5 times more Saturated Fat, 4.9 times more Omega 3 and 6.4 times more Omega 6 than Bread, whole-wheat, prepared from recipe, toasted.