Comparing Nutrients in 1 pound Dried Beechnuts VS Cocoa, dry powder, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Dried Beechnuts	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	90% 2613kcal	35.7% 1034kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	202% 263g	130g per day for Men 19-50 years
Sugars	NA	11% 7.94g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	442% 168g	38g per day for Men 19-50 years
Protein	50.2% 28g	159% 89g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cocoa, dry powder, unsweetened	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	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	41% 0.54mg	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	36.3% 145μg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	1909% 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	786% 63mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	539% 2263mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	757% 17.4mg	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	476% 3329mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	203% 6913mg	3400mg per day for Men 19-50 years
Selenium	NA	118% 65μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	281% 31mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cocoa, dry powder, unsweetened per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Beechnuts versus 1 lb of Cocoa, dry powder, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Cocoa, dry powder, unsweetened:

• 1 pound of Dried Beechnuts has 3.9 times more Vitamin B1, 1.5 times more Vitamin B2, 3.6 times more Vitamin B5, 5.8 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Cocoa, dry powder, unsweetened.
• While 1 lb of Cocoa, dry powder, unsweetened contains 2.5 times more Vitamin B3 than Dried Beechnuts.
• 1 pound of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Cocoa, dry powder, unsweetened:

• 1 pound of Dried Beechnuts has 1.8 times more Sodium than Cocoa, dry powder, unsweetened.
• While 1 lb of Cocoa, dry powder, unsweetened contains 128 times more Calcium, 5.7 times more Copper, 5.6 times more Iron, more Magnesium, 2.9 times more Manganese, more Phosphorus, 1.5 times more Potassium and 18.9 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 2.5 times more Energy, 3.6 times more Fat, more Omega 3 and 41.8 times more Omega 6 than Cocoa, dry powder, unsweetened.
• While 1 lb of Cocoa, dry powder, unsweetened contains 1.4 times more Saturated Fat, 1.7 times more Carbohydrate and 3.2 times more Protein than Dried Beechnuts.
• 1 pound of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3