Comparing Nutrients in 1 pound Dried Beechnuts VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Dried Beechnuts	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	90% 2613kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	446% 143g	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	10.4% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	270% 196g	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	50.2% 28g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Shredded Sweetened Dried Coconut Meat	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	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	65.5% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	95% 1.23mg	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	9.07% 36.3μg	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	3.53% 3.18mg	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	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	158% 1.4mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	488% 11.2mg	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	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	NA	138% 75.7μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	79.2% 1188mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.54% 57g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Shredded Sweetened Dried Coconut Meat per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Shredded Sweetened Dried Coconut Meat:

• 1 pound of Dried Beechnuts has 9.8 times more Vitamin B1, 18.6 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6, 14.1 times more Vitamin B9 and 22.1 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• 1 pound of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2 and Vitamin C
• Both Dried Beechnuts as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Shredded Sweetened Dried Coconut Meat:

• 1 pound of Dried Beechnuts has 2.1 times more Copper, 1.3 times more Iron and 3 times more Potassium than Shredded Sweetened Dried Coconut Meat.
• While 1 lb of Shredded Sweetened Dried Coconut Meat contains more Magnesium, 1.8 times more Manganese, more Phosphorus, 6.9 times more Sodium and 5.1 times more Zinc than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 1.4 times more Fat, more Omega 3, 47.4 times more Omega 6 and 2.2 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While 1 lb of Shredded Sweetened Dried Coconut Meat contains 5.5 times more Saturated Fat and 1.4 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Shredded Sweetened Dried Coconut Meat offer comparable quantities of Energy per one pound.
• 1 pound of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3