Comparing Nutrients in 1 pound Dried Beechnuts VS Puddings, tapioca, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Dried Beechnuts	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	90% 2613kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	13.6% 4.36g	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	1.92% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	75.7% 98g	130g per day for Men 19-50 years
Sugars	NA	93% 67.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 57g	g per day for Men 19-50 years
Fiber	NA	0% 0g	38g per day for Men 19-50 years
Protein	50.2% 28g	15.8% 8.85g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Puddings, tapioca, ready-to-eat	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	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	8.37% 0.11mg	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	39.7% 0.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	78% 70.3mg	1.5% 1.36mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	9.07% 0.082mg	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	6.24% 0.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	2.17% 0.05mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	0.81% 30g	8.8% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Puddings, tapioca, ready-to-eat per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Beechnuts versus 1 lb of Puddings, tapioca, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Puddings, tapioca, ready-to-eat:

• 1 pound of Dried Beechnuts has 12.7 times more Vitamin B1, 3.8 times more Vitamin B2, 13.5 times more Vitamin B3, 3.9 times more Vitamin B5, 28.5 times more Vitamin B6, 37.7 times more Vitamin B9 and 51.7 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• While 1 lb of Puddings, tapioca, ready-to-eat contains more Vitamin B12 than Dried Beechnuts.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin B12
• 1 pound of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Puddings, tapioca, ready-to-eat:

• 1 pound of Dried Beechnuts has 37.2 times more Copper, 22.4 times more Iron, 121.9 times more Manganese, 11.1 times more Potassium and 1.6 times more Zinc than Puddings, tapioca, ready-to-eat.
• While 1 lb of Puddings, tapioca, ready-to-eat contains 71 times more Calcium, more Phosphorus and 3.8 times more Sodium than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium and Phosphorus
• 1 pound of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron and Manganese
• Both Dried Beechnuts as well as Puddings, tapioca, ready-to-eat lack sufficient amounts of Magnesium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 4.4 times more Energy, 12.9 times more Fat, 5.9 times more Saturated Fat, more Omega 3, 255.4 times more Omega 6, 1.5 times more Carbohydrate and 3.2 times more Protein than Puddings, tapioca, ready-to-eat.
• 1 pound of Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6