Comparing Nutrients in 1 pound Dried Beechnuts VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dried Beechnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	90% 2613kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	50.2% 28g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	45.4% 0.59mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	19% 0.17mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.81% 30g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Frozen Chopped Broccoli:

• Dried Beechnuts have 5.7 times more Vitamin B1, 3.9 times more Vitamin B2, 1.9 times more Vitamin B3, 3.3 times more Vitamin B5, 5.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A and 3.6 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Dried Beechnuts vs Frozen Chopped Broccoli:

• Dried Beechnuts have 17.6 times more Copper, 3 times more Iron, 4.6 times more Manganese, 4.8 times more Potassium and 1.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 56 times more Calcium, more Magnesium, more Phosphorus, 1.3 times more Zinc and 13.9 times more Water than Dried Beechnuts.

Comparison of macro-nutrients per 1 pound:

• Dried Beechnuts have 22.2 times more Energy, 172.4 times more Fat, 130 times more Saturated Fat, 16.2 times more Omega 3, 593.2 times more Omega 6, 7 times more Carbohydrate and 2.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Dried Beechnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.