Comparing Nutrients in 1 pound Dried Beechnuts VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Carrots	8%	5%	87%

Macro Nutrients

	Dried Beechnuts	Carrots	Recommended Dietary Allowance
Energy	90% 2613kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	NA	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	NA	33.4% 12.7g	38g per day for Men 19-50 years
Protein	50.2% 28g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	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	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 513μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Carrots	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.81% 30g	11% 400g	3700g per day for Men 19-50 years

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

• Dried Beechnuts have 4.6 times more Vitamin B1, 6.4 times more Vitamin B2, 3.4 times more Vitamin B5, 5 times more Vitamin B6, 5.9 times more Vitamin B9 and 2.6 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A than Dried Beechnuts.
• Both Dried Beechnuts and Raw Carrots have similar amounts of Vitamin B3 per 1 lb.
• Both Dried Beechnuts as well as Raw Carrots have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Dried Beechnuts vs Carrots:

• Dried Beechnuts have 14.9 times more Copper, 8.2 times more Iron, 9.4 times more Manganese, 3.2 times more Potassium and 1.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 33 times more Calcium, more Magnesium, more Phosphorus, 1.8 times more Sodium and 13.4 times more Water than Dried Beechnuts.

Comparison of macro-nutrients per 1 pound:

• Dried Beechnuts have 14 times more Energy, 208.3 times more Fat, 178.7 times more Saturated Fat, 850 times more Omega 3, 183.9 times more Omega 6, 3.5 times more Carbohydrate and 6.7 times more Protein than Raw Carrots.
• Both Dried Beechnuts as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.