Comparing Nutrients in 1 pound Chicory Greens VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Chicory Greens	24%	10%	66%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Chicory Greens	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.6% 104kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	81% 26g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	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	16.4% 21.3g	117% 152g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	47.7% 18g	NA	38g per day for Men 19-50 years
Protein	13.8% 7.7g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Chicory Greens	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	144% 1297μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.26mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	125% 499μg	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	121% 109mg	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	68.3% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1125% 1350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Greens	Dried Beechnuts	Recommended Dietary Allowance
Calcium	45.4% 454mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	51% 4.1mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	84.6% 1.95mg	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	30.5% 213mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11.3% 417g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Chicory Greens VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Chicory Greens 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 Chicory Greens vs Dried Beechnuts:

• 1 pound of Chicory Greens has more Vitamin A, 1.3 times more Vitamin B5 and 1.5 times more Vitamin C than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 5.1 times more Vitamin B1, 3.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 6.5 times more Vitamin B6 than Raw Chicory Greens.
• Both Chicory Greens and Dried Beechnuts provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Chicory Greens as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Chicory Greens vs Dried Beechnuts:

• 1 pound of Chicory Greens has 100 times more Calcium, more Magnesium, more Phosphorus and 13.9 times more Water than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.3 times more Copper, 2.7 times more Iron, 3.1 times more Manganese and 2.4 times more Potassium than Raw Chicory Greens.
• Both Chicory Greens and Dried Beechnuts contain similar levels of Sodium and 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 25 times more Energy, 166.7 times more Fat, 78.3 times more Saturated Fat, 89.5 times more Omega 3, 164.2 times more Omega 6, 7.1 times more Carbohydrate and 3.6 times more Protein than Raw Chicory Greens.
• 1 pound of Chicory Greens provide inadequate amounts of Energy, Omega 3 and Omega 6