Comparing Nutrients in 1 pound Dried Beechnuts VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Dried Beechnuts	Boiled Carrots	Recommended Dietary Allowance
Energy	90% 2613kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	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	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	53.4% 0.69mg	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	16% 63.5μg	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	18% 16.3mg	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	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	30.6% 0.7mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.81% 30g	11% 409g	3700g per day for Men 19-50 years

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

• Dried Beechnuts have 4.6 times more Vitamin B1, 8.4 times more Vitamin B2, 1.4 times more Vitamin B3, 4 times more Vitamin B5, 4.5 times more Vitamin B6, 8.1 times more Vitamin B9 and 4.3 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A than Dried Beechnuts.
• Both Dried Beechnuts as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Dried Beechnuts vs Boiled Carrots:

• Dried Beechnuts have 39.4 times more Copper, 7.2 times more Iron, 8.7 times more Manganese, 4.3 times more Potassium and 1.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 30 times more Calcium, more Magnesium, more Phosphorus, 1.5 times more Sodium and 13.7 times more Water than Dried Beechnuts.

Comparison of macro-nutrients per 1 pound:

• Dried Beechnuts have 16.5 times more Energy, 277.8 times more Fat, 190.6 times more Saturated Fat, 1700 times more Omega 3, 211.4 times more Omega 6, 4.1 times more Carbohydrate and 8.2 times more Protein than Boiled and Drained Carrots.
• Both Dried Beechnuts as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.