Comparing Nutrients in 1 pound Dried Breadnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dried Breadnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	57.4% 1665kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	7.86% 7.62g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	81% 26g	32g per day for Men 19-50 years
Omega 3	58.7% 0.94g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	117% 152g	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	178% 67.6g	NA	38g per day for Men 19-50 years
Protein	70% 39g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.53mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	239% 3.1mg	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	128% 513μg	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	235% 211mg	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	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 Breadnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	42.6% 426mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	1237% 11mg	338% 3.04mg	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	261% 21mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	124% 522mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	264% 6.1mg	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	115% 807mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	268% 9122mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	78.8% 8.66mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.8% 29.5g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Breadnuts VS Dried Beechnuts per 1 lb

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

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

• 1 pound of Dried Breadnuts has 2.4 times more Vitamin B3, 2 times more Vitamin B5 and 3 times more Vitamin C than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 10.1 times more Vitamin B1 and 2.7 times more Vitamin B2 than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Dried Beechnuts provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• Both Dried Breadnut Tree Seeds as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Breadnuts vs Dried Beechnuts:

• 1 pound of Dried Breadnuts has 94 times more Calcium, 3.7 times more Copper, 1.9 times more Iron, more Magnesium, more Phosphorus, 2 times more Potassium, 1.4 times more Sodium and 5.3 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 4.4 times more Manganese than Dried Breadnut Tree Seeds.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Breadnuts has 2.4 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.6 times more Energy, 29.8 times more Fat, 12.6 times more Saturated Fat, 8.2 times more Omega 3 and 26.7 times more Omega 6 than Dried Breadnut Tree Seeds.