Comparing Nutrients in 1 pound Dried Beechnuts VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Dried Beechnuts	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	90% 2613kcal	49.7% 1442kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	411% 6.6g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	203% 264g	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	98% 55g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	148% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	477% 76.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	90% 4.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	271% 3.53mg	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	108% 431μg	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	155% 139mg	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	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	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	741% 7407mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	55.4% 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	6.24% 0.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	339% 1424mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	298% 6.86mg	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	3.9% 27.2mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	284% 9662mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	28% 417mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.75% 27.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Sisymbrium Seeds per 1 lb

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

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

• 1 pound of Dried Beechnuts has 1.6 times more Vitamin B1 than Sisymbrium Seeds.
• While 1 lb of Whole Dried Sisymbrium Seeds contains 19.2 times more Vitamin B3 and 2 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Sisymbrium Seeds provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• Both Dried Beechnuts as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Sisymbrium Seeds:

• 1 pound of Dried Beechnuts has 6.1 times more Copper and 22.4 times more Iron than Sisymbrium Seeds.
• While 1 lb of Whole Dried Sisymbrium Seeds contains 1633 times more Calcium, more Magnesium, 2.1 times more Potassium and 2.4 times more Sodium than Dried Beechnuts.
• Both Dried Beechnuts and Sisymbrium Seeds contain similar levels of Manganese and Zinc per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium and Magnesium
• 1 pound of Sisymbrium Seeds lack sufficient amounts of Iron
• Both Dried Beechnuts as well as Whole Dried Sisymbrium Seeds lack sufficient amounts of Phosphorus in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 1.8 times more Energy, 10.9 times more Fat, 6.3 times more Saturated Fat and 32.2 times more Omega 6 than Sisymbrium Seeds.
• While 1 lb of Whole Dried Sisymbrium Seeds contains 1.7 times more Carbohydrate and 2 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Sisymbrium Seeds offer comparable quantities of Omega 3 per one pound.