Comparing Nutrients in 1 pound Dried Beechnuts VS White Gluten-Free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%

Macro Nutrients

	Dried Beechnuts	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	90% 2613kcal	46.6% 1352kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	37.5% 36.4g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	147% 2.36g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	38% 6.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	178% 232g	130g per day for Men 19-50 years
Sugars	NA	70.7% 51.3g	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	9.63% 7g	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	% 7.53g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	65.7% 25g	38g per day for Men 19-50 years
Protein	50.2% 28g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	33% 0.43mg	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	128% 513μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	78% 70.3mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	48.7% 7.3mg	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

	Dried Beechnuts	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	26.7% 0.24mg	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	139% 11mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	86.6% 2mg	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	0% 0mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	NA	91% 50μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	156% 2336mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.81% 30g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS White Gluten-Free Bread made with tapioca starch and brown rice flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Beechnuts versus 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Beechnuts vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 1 pound of Dried Beechnuts has 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 7.2 times more Vitamin B6 and 5.9 times more Vitamin B9 than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour contains 1.6 times more Vitamin B3 than Dried Beechnuts.

Comparing minerals per 1 pound for Dried Beechnuts vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 1 pound of Dried Beechnuts has 12.6 times more Copper, 4.6 times more Iron, 3.1 times more Manganese and 9.5 times more Potassium than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour contains 59 times more Calcium, more Magnesium, more Phosphorus, 13.6 times more Sodium and 1.4 times more Zinc than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 1.9 times more Energy, 6.2 times more Fat, 9.1 times more Saturated Fat, 3.3 times more Omega 3 and 12.9 times more Omega 6 than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour contains 1.5 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and White Gluten-Free Bread made with tapioca starch and brown rice flour offer comparable quantities of Protein per one pound.