Comparing Nutrients in 1 pound Dried Beechnuts VS Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Coconut Water	15%	9%	76%

Macro Nutrients

	Dried Beechnuts	Coconut Water	Recommended Dietary Allowance
Energy	90% 2613kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	2.5% 0.8g	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	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	16.3% 12g	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	13% 5g	38g per day for Men 19-50 years
Protein	50.2% 28g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Coconut Water	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	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	2.27% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	11% 0.15mg	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	3.4% 13.6μg	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	12% 11mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Coconut Water	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	20% 0.18mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	28% 0.64mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	0.81% 30g	11.6% 431g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Coconut Water per 1 lb

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

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

• 1 pound of Dried Beechnuts has 10.1 times more Vitamin B1, 6.5 times more Vitamin B2, 11 times more Vitamin B3, 21.5 times more Vitamin B5, 21.4 times more Vitamin B6, 37.7 times more Vitamin B9 and 6.5 times more Vitamin C than Coconut Water.
• 1 pound of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Dried Beechnuts as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Dried Beechnuts has 16.8 times more Copper, 8.5 times more Iron, 9.4 times more Manganese, 4.1 times more Potassium and 3.6 times more Zinc than Coconut Water.
• While 1 lb of Coconut Water (liquid From Coconuts) contains 24 times more Calcium, more Magnesium, more Phosphorus, 2.8 times more Sodium and 14.4 times more Water than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 1 pound of Coconut Water lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 30.3 times more Energy, 250 times more Fat, 32.5 times more Saturated Fat, more Omega 3, 9195 times more Omega 6, 9 times more Carbohydrate and 8.6 times more Protein than Coconut Water.
• 1 pound of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein