Comparing Nutrients in 1 pound Kale VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Kale	Dried Beechnuts	Recommended Dietary Allowance
Energy	5.47% 159kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	81% 26g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	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	15.4% 20g	117% 152g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	2.57% 1.86g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	NA	38g per day for Men 19-50 years
Protein	23.7% 13.2g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Kale	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	121% 1093μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	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	70.3% 281μg	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	471% 424mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1473% 1767μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Dried Beechnuts	Recommended Dietary Allowance
Calcium	115% 1152mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	91% 7.26mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	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	35.6% 249mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11% 407g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Kale VS Dried Beechnuts per 1 lb

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

• 1 pound of Kale has more Vitamin A, 1.3 times more Vitamin B3 and 6 times more Vitamin C than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.7 times more Vitamin B1, 2.5 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Kale.
• Both Kale and Dried Beechnuts provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Kale as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Kale vs Dried Beechnuts:

• 1 pound of Kale has 254 times more Calcium, more Magnesium, more Phosphorus, 1.4 times more Sodium and 13.6 times more Water than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 12.6 times more Copper, 1.5 times more Iron, 1.5 times more Manganese and 2.9 times more Potassium than Raw Kale.
• Both Kale 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 16.5 times more Energy, 33.6 times more Fat, 32.1 times more Saturated Fat, 4.5 times more Omega 3, 63.2 times more Omega 6, 7.6 times more Carbohydrate and 2.1 times more Protein than Raw Kale.
• 1 pound of Kale provide inadequate amounts of Energy and Omega 6