Comparing Nutrients in 1 pound Dried Beechnuts VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Dried Beechnuts	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	90% 2613kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	NA	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	140% 183g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	9.7% 7.03g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	34.6% 13g	38g per day for Men 19-50 years
Protein	50.2% 28g	45.8% 25.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	49% 0.64mg	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	35% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	78% 70.3mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.7% 2.36mg	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	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	56% 0.5mg	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	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	132% 3.04mg	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	83% 581mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	NA	76% 41.7μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	165% 2468mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.81% 30g	5.47% 202g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Beechnuts versus 1 lb of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 1 pound of Dried Beechnuts has 1.2 times more Vitamin B1, 4.9 times more Vitamin B6 and 3.6 times more Vitamin B9 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparing minerals per 1 pound for Dried Beechnuts vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 1 pound of Dried Beechnuts has 6 times more Copper, 2.8 times more Iron, 2 times more Manganese and 6.2 times more Potassium than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 1 lb of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contains 41 times more Calcium, more Magnesium, more Phosphorus, 14.3 times more Sodium and 2.1 times more Zinc than Dried Beechnuts.
• 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 2.2 times more Energy and 6.1 times more Fat than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Dried Beechnuts and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour offer comparable quantities of Carbohydrate and Protein per one pound.