Comparing Nutrients in 1 pound Dried Beechnuts VS Enriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Dried Beechnuts	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	90% 2613kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	3.86% 1.23g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	244% 317g	130g per day for Men 19-50 years
Sugars	NA	5.76% 4.17g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	NA	28.6% 11g	38g per day for Men 19-50 years
Protein	50.2% 28g	124% 69.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Enriched Bleached 15% Protein White (industrial) Wheat Flour	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	278% 3.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	169% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	38.7% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	15.7% 0.2mg	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	193% 771μg	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	0% 0mg	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	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	98% 0.88mg	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	287% 23mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	112% 2.6mg	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	16% 544mg	3400mg per day for Men 19-50 years
Selenium	NA	232% 127μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.58% 58.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Enriched Bleached 15% Protein White (industrial) Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Beechnuts versus 1 lb of Enriched Bleached 15% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Enriched Bleached 15% Protein White (industrial) Wheat Flour:

• 1 pound of Dried Beechnuts has 2.2 times more Vitamin B5, 15.2 times more Vitamin B6 and more Vitamin C than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 1 lb of Enriched Bleached 15% Protein White (industrial) Wheat Flour contains 2.4 times more Vitamin B1, 6.8 times more Vitamin B3 and 1.5 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Enriched Bleached 15% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Enriched Bleached 15% Protein White (industrial) Wheat Flour:

• 1 pound of Dried Beechnuts has 3.4 times more Copper, 2.4 times more Manganese, 8.5 times more Potassium and 19 times more Sodium than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 1 lb of Enriched Bleached 15% Protein White (industrial) Wheat Flour contains 2.1 times more Iron, more Magnesium, more Phosphorus and 3.2 times more Zinc than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Enriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 1.6 times more Energy, 35.5 times more Fat, 21 times more Saturated Fat, 100 times more Omega 3 and 26.5 times more Omega 6 than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 1 lb of Enriched Bleached 15% Protein White (industrial) Wheat Flour contains 2.1 times more Carbohydrate and 2.5 times more Protein than Dried Beechnuts.
• 1 pound of Enriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3