Comparing Nutrients in 1 pound Dried Beechnuts VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Potato Flour	8%	1%	91%

Macro Nutrients

	Dried Beechnuts	Potato Flour	Recommended Dietary Allowance
Energy	90% 2613kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	290% 377g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	70.4% 26.8g	38g per day for Men 19-50 years
Protein	50.2% 28g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Potato Flour	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	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	268% 3.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.8% 4.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 513μg	28.3% 113μg	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	19% 17.2mg	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	7.56% 1.13mg	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	Potato Flour	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	99% 0.89mg	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	78.2% 6.26mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	61.7% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	191% 85.7μg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	134% 4540mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Potato Flour per 1 lb

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

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

• 1 pound of Dried Beechnuts has 1.3 times more Vitamin B1, 7.3 times more Vitamin B2, 2 times more Vitamin B5, 4.5 times more Vitamin B9 and 4.1 times more Vitamin C than Potato Flour.
• While 1 lb of Potato Flour contains 4 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Potato Flour provide similar amounts of Vitamin B6 per one pound.
• Both Dried Beechnuts as well as Potato Flour have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Potato Flour:

• 1 pound of Dried Beechnuts has 3.4 times more Copper, 1.8 times more Iron and 4.3 times more Manganese than Potato Flour.
• While 1 lb of Potato Flour contains 65 times more Calcium, more Magnesium, more Phosphorus, 1.4 times more Sodium and 1.5 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Potato Flour contain similar levels of Potassium 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 1.6 times more Energy, 147.1 times more Fat, 63.5 times more Saturated Fat, 48.6 times more Omega 3 and 164.2 times more Omega 6 than Potato Flour.
• While 1 lb of Potato Flour contains 2.5 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Potato Flour offer comparable quantities of Protein per one pound.
• 1 pound of Potato Flour provide inadequate amounts of Omega 6