Comparing Nutrients in 1 pound Dried Beechnuts VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Breadnuts	11%	4%	85%

Macro Nutrients

	Dried Beechnuts	Breadnuts	Recommended Dietary Allowance
Energy	90% 2613kcal	34% 984kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	161% 210g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	50.2% 28g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	141% 1.83mg	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	75% 299μg	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	138% 124mg	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	NA	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	Breadnuts	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	728% 6.55mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	35% 0.81mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	158% 5366mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	9.37% 141mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	46.6% 5.13mg	11mg per day for Men 19-50 years
Water	0.81% 30g	5.5% 204g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Breadnuts per 1 lb

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

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

• 1 pound of Dried Beechnuts has 5.5 times more Vitamin B1, 6.7 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Breadnuts.
• While 1 lb of Raw Breadnut Tree Seeds contains 1.8 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Breadnuts provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• Both Dried Beechnuts as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Breadnuts:

• 1 pound of Dried Beechnuts has 7.5 times more Manganese and 1.2 times more Sodium than Breadnuts.
• While 1 lb of Raw Breadnut Tree Seeds contains 98 times more Calcium, 2.2 times more Copper, more Magnesium, more Phosphorus and 3.1 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Breadnuts contain similar levels of Iron and 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 2.7 times more Energy, 50.5 times more Fat, 21.4 times more Saturated Fat, 13.9 times more Omega 3 and 45.3 times more Omega 6 than Breadnuts.
• While 1 lb of Raw Breadnut Tree Seeds contains 1.4 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Breadnuts offer comparable quantities of Protein per one pound.