Comparing Nutrients in 1 pound Dried Beechnuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Broccoli	27%	8%	65%

Macro Nutrients

	Dried Beechnuts	Broccoli	Recommended Dietary Allowance
Energy	90% 2613kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	NA	31% 11.8g	38g per day for Men 19-50 years
Protein	50.2% 28g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Broccoli	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.81% 30g	11% 405g	3700g per day for Men 19-50 years

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

• Dried Beechnuts have 4.3 times more Vitamin B1, 3.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A and 5.8 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Dried Beechnuts vs Broccoli:

• Dried Beechnuts have 13.7 times more Copper, 3.4 times more Iron, 6.4 times more Manganese and 3.2 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 47 times more Calcium, more Magnesium, more Phosphorus and 13.5 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Raw Broccoli have similar amounts of Sodium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Beechnuts have 16.9 times more Energy, 135.1 times more Fat, 50.2 times more Saturated Fat, 27 times more Omega 3, 375.3 times more Omega 6, 5 times more Carbohydrate and 2.2 times more Protein than Raw Broccoli.
• Both Dried Beechnuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.