Comparing Nutrients in 1 pound Dried Beechnuts VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Dried Beechnuts	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	90% 2613kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	76.3% 74g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	219% 70g	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	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	186% 241g	130g per day for Men 19-50 years
Sugars	NA	322% 234g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 234g	g per day for Men 19-50 years
Fiber	NA	2.4% 0.91g	38g per day for Men 19-50 years
Protein	50.2% 28g	9.48% 5.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Canned Coconut Cream sweetened	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	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	1.08% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	10% 0.13mg	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	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	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	119% 1.07mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	161% 3.7mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	NA	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	0.81% 30g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Canned Coconut Cream sweetened per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Beechnuts versus 1 lb of Canned Coconut Cream sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Canned Coconut Cream sweetened:

• 1 pound of Dried Beechnuts has 13.8 times more Vitamin B1, 9.3 times more Vitamin B2, 23.1 times more Vitamin B3, 5.7 times more Vitamin B5, 23.6 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin C than Canned Coconut Cream sweetened.
• 1 pound of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Dried Beechnuts as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Canned Coconut Cream sweetened:

• 1 pound of Dried Beechnuts has 2.8 times more Copper, 18.9 times more Iron, 1.6 times more Manganese and 10.1 times more Potassium than Canned Coconut Cream sweetened.
• While 1 lb of Canned Coconut Cream sweetened contains more Magnesium, more Phosphorus and 1.7 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Canned Coconut Cream sweetened contain similar levels of Sodium per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• 1 pound of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• Both Dried Beechnuts as well as Canned Coconut Cream sweetened lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 1.6 times more Energy, 3.1 times more Fat, more Omega 3, 115.7 times more Omega 6 and 5.3 times more Protein than Canned Coconut Cream sweetened.
• While 1 lb of Canned Coconut Cream sweetened contains 2.7 times more Saturated Fat and 1.6 times more Carbohydrate than Dried Beechnuts.
• 1 pound of Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Omega 6