Comparing Nutrients in 1 pound Dried Beechnuts VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Flaxseed	13%	67%	20%

Macro Nutrients

	Dried Beechnuts	Flaxseed	Recommended Dietary Allowance
Energy	90% 2613kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	158% 26.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	9.7% 7.03g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 5.2g	g per day for Men 19-50 years
Fiber	NA	326% 124g	38g per day for Men 19-50 years
Protein	50.2% 28g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Flaxseed	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	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	511% 153μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 513μg	99% 395μg	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	3.02% 2.72mg	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	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Flaxseed	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	615% 5.53mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	489% 11.3mg	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	416% 2912mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	NA	209% 115μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Flaxseed per 1 lb

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

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

• 1 pound of Dried Beechnuts has 2.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 25.8 times more Vitamin C than Flaxseed.
• While 1 lb of Flaxseed contains 5.4 times more Vitamin B1 and 3.5 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Flaxseed provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Flaxseed have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Flaxseed have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Flaxseed:

• 1 pound of Dried Beechnuts has 1.3 times more Potassium and 1.3 times more Sodium than Flaxseed.
• While 1 lb of Flaxseed contains 255 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, more Magnesium, 1.9 times more Manganese, more Phosphorus and 12.1 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 1.6 times more Saturated Fat and 3.1 times more Omega 6 than Flaxseed.
• While 1 lb of Flaxseed contains 13.4 times more Omega 3 and 3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Flaxseed offer comparable quantities of Energy, Fat and Carbohydrate per one pound.