Comparing Nutrients in 1 pound Broccoli Stalks VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Broccoli Stalks	Dried Beechnuts	Recommended Dietary Allowance
Energy	4.38% 127kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	81% 26g	32g per day for Men 19-50 years
Omega 3	36.6% 0.59g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	18.3% 23.8g	117% 152g	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	NA	NA	38g per day for Men 19-50 years
Protein	24% 13.5g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.5% 2.43mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	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	80.5% 322μg	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	470% 423mg	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	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

	Broccoli Stalks	Dried Beechnuts	Recommended Dietary Allowance
Calcium	21.8% 218mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	50% 4mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	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	42.8% 299mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	43.4% 1474mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	NA	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11% 411g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Stalks VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Stalks 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 Broccoli Stalks vs Dried Beechnuts:

• 1 pound of Broccoli Stalks has more Vitamin A and 6 times more Vitamin C than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 4.7 times more Vitamin B1, 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 4.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Broccoli Stalks.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Broccoli Stalks as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Broccoli Stalks vs Dried Beechnuts:

• 1 pound of Broccoli Stalks has 48 times more Calcium, more Magnesium, more Phosphorus and 13.7 times more Water than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 14.9 times more Copper, 2.8 times more Iron, 5.9 times more Manganese, 3.1 times more Potassium and 1.4 times more Sodium than Raw Broccoli Stalks.
• Both Broccoli Stalks and Dried Beechnuts contain similar levels of Zinc per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Beechnuts contains 20.6 times more Energy, 142.9 times more Fat, 105.9 times more Saturated Fat, 13.2 times more Omega 3, 483.9 times more Omega 6, 6.4 times more Carbohydrate and 2.1 times more Protein than Raw Broccoli Stalks.
• 1 pound of Broccoli Stalks provide inadequate amounts of Energy and Omega 6