Comparing Nutrients in 1 pound Dried Beechnuts VS Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Dried Beechnuts	Rice Bran Bread	Recommended Dietary Allowance
Energy	90% 2613kcal	38% 1102kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	44% 7.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	152% 197g	130g per day for Men 19-50 years
Sugars	NA	29.2% 21g	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	58.5% 22.2g	38g per day for Men 19-50 years
Protein	50.2% 28g	72% 40.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Rice Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	247% 2.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	70.4% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	94% 1.2mg	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	98% 390μg	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	78% 70.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Rice Bran Bread	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	93% 0.83mg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	86.4% 363mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	313% 7.2mg	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	115% 807mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	NA	237% 130μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	81.3% 1220mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	54% 5.94mg	11mg per day for Men 19-50 years
Water	0.81% 30g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Rice Bran Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Beechnuts versus 1 lb of Rice Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Rice Bran Bread:

• 1 pound of Dried Beechnuts has 1.2 times more Vitamin B2, 2.6 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Rice Bran Bread.
• While 1 lb of Rice Bran Bread contains 2.1 times more Vitamin B1 and 7.8 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Rice Bran Bread provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Rice Bran Bread have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Rice Bran Bread have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Rice Bran Bread:

• 1 pound of Dried Beechnuts has 3.6 times more Copper and 4.7 times more Potassium than Rice Bran Bread.
• While 1 lb of Rice Bran Bread contains 69 times more Calcium, 1.5 times more Iron, more Magnesium, more Phosphorus, 7.1 times more Sodium and 3.6 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Rice Bran Bread contain similar levels of Manganese per one pound.
• 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 2.4 times more Energy, 10.9 times more Fat, 8.1 times more Saturated Fat, 16 times more Omega 3 and 11.1 times more Omega 6 than Rice Bran Bread.
• While 1 lb of Rice Bran Bread contains 1.3 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.