Comparing Nutrients in 1 pound Dried Beechnuts VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Coconut	4%	80%	16%

Macro Nutrients

	Dried Beechnuts	Coconut	Recommended Dietary Allowance
Energy	90% 2613kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	421% 135g	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	9.77% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	53% 69g	130g per day for Men 19-50 years
Sugars	NA	39% 28.3g	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	107% 41g	38g per day for Men 19-50 years
Protein	50.2% 28g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	25% 0.3mg	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	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	19% 0.24mg	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	29.5% 118μg	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	16.6% 15mg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Coconut	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	219% 1.97mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	296% 6.8mg	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	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	NA	83.3% 46μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	0.81% 30g	5.76% 213g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Coconut per 1 lb

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

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

• 1 pound of Dried Beechnuts has 4.6 times more Vitamin B1, 18.6 times more Vitamin B2, 1.6 times more Vitamin B3, 3.1 times more Vitamin B5, 12.7 times more Vitamin B6, 4.3 times more Vitamin B9 and 4.7 times more Vitamin C than Coconut.
• 1 pound of Coconut have insufficient amounts of Vitamin B2
• Both Dried Beechnuts as well as Raw Coconut Meat have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Coconut:

• 1 pound of Dried Beechnuts has 1.5 times more Copper, 2.9 times more Potassium and 1.9 times more Sodium than Coconut.
• While 1 lb of Raw Coconut Meat contains more Magnesium, more Phosphorus and 3.1 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Coconut contain similar levels of Iron and Manganese per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Raw Coconut Meat 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, 1.5 times more Fat, more Omega 3, 50.2 times more Omega 6, 2.2 times more Carbohydrate and 1.9 times more Protein than Coconut.
• While 1 lb of Raw Coconut Meat contains 5.2 times more Saturated Fat than Dried Beechnuts.
• 1 pound of Coconut provide inadequate amounts of Omega 3