Comparing Nutrients in 1 pound Dried Beechnuts VS Toasted Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Dried Beechnuts	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	90% 2613kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	220% 213g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	591% 189g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	NA	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	155% 201g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	50.2% 28g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Toasted Dried Coconut	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	107% 1.4mg	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	10.2% 41μg	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	7.56% 6.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	409% 3.7mg	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	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	552% 12.7mg	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	137% 957mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	74% 2513mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Toasted Dried Coconut per 1 lb

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

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

• 1 pound of Dried Beechnuts has 5 times more Vitamin B1, 3.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B6, 12.6 times more Vitamin B9 and 10.3 times more Vitamin C than Toasted Dried Coconut.
• Both Dried Beechnuts and Toasted Dried Coconut provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Toasted Dried Coconut have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Toasted Dried Coconut Meat have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Toasted Dried Coconut:

• 1 pound of Dried Beechnuts has 1.8 times more Potassium than Toasted Dried Coconut.
• While 1 lb of Toasted Dried Coconut Meat contains 27 times more Calcium, 1.4 times more Iron, more Magnesium, 2.1 times more Manganese, more Phosphorus and 5.7 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Toasted Dried Coconut contain similar levels of Copper and Sodium per one pound.
• 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 35.8 times more Omega 6 than Toasted Dried Coconut.
• While 1 lb of Toasted Dried Coconut Meat contains 7.3 times more Saturated Fat and 1.3 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Toasted Dried Coconut offer comparable quantities of Energy, Fat and Protein per one pound.