Comparing Nutrients in 1 pound Dried Beechnuts VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Dried Beechnuts	White Wheat Bread	Recommended Dietary Allowance
Energy	90% 2613kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	10% 9.75g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	8.93% 2.86g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	153% 199g	130g per day for Men 19-50 years
Sugars	NA	31.3% 22.7g	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	17% 12.2g	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	% 6.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	110% 41.7g	38g per day for Men 19-50 years
Protein	50.2% 28g	86.3% 48.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	White Wheat 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	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	89% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	28% 0.36mg	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	144% 576μg	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	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	White Wheat Bread	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	310% 3103mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	75% 0.68mg	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	277% 22mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	125% 2.88mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	NA	133% 73μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	145% 2168mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.81% 30g	4.85% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS White Wheat Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Beechnuts vs White Wheat Bread:

• 1 pound of Dried Beechnuts has 1.5 times more Vitamin B2, 2 times more Vitamin B5, 8.6 times more Vitamin B6 and more Vitamin C than White Wheat Bread.
• While 1 lb of White Wheat Bread contains 1.7 times more Vitamin B1 and 5.1 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and White Wheat Bread provide similar amounts of Vitamin B9 per one pound.
• 1 pound of White Wheat Bread have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as White Wheat Bread have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs White Wheat Bread:

• 1 pound of Dried Beechnuts has 4.5 times more Copper, 2.1 times more Manganese and 8 times more Potassium than White Wheat Bread.
• While 1 lb of White Wheat Bread contains 684 times more Calcium, 2 times more Iron, more Magnesium, more Phosphorus, 12.6 times more Sodium and 2.6 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 2.4 times more Energy, 23.3 times more Fat, 9.1 times more Saturated Fat, 20.5 times more Omega 3 and 20.9 times more Omega 6 than White Wheat Bread.
• While 1 lb of White Wheat Bread contains 1.3 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.