Comparing Nutrients in 300 calories Loquats VS Dried Beechnuts

Weight per 300 calories

• Loquats: 638g
• Dried Beechnuts: 52g

Dried Beechnuts have 12.3 times more energy per unit of mass than Raw Loquats, which is very high in comparison to other foods. Loquats having low energy density.

Discover which food has more nutrients per 300 calories - Loquats or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Loquats	3%	3%	94%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Loquats	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	56.3% 9.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	13.4% 17.4g	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	28.6% 11g	NA	38g per day for Men 19-50 years
Protein	4.9% 2.74g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Loquats	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	54% 485μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	27.4% 0.36mg	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	22.3% 89.4μg	14.7% 59μg	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	7.1% 6.4mg	8.97% 8.07mg	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

	Loquats	Dried Beechnuts	Recommended Dietary Allowance
Calcium	10.2% 102mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	38.8% 0.35mg	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	22.3% 1.8mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	19.8% 83mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	30.4% 0.7mg	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	24.6% 172mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	50% 1698mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	6.96% 3.83μg	NA	55μg per day for Men 19-50 years
Sodium	0.43% 6.4mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	15% 554g	0.093% 3.44g	3700g per day for Men 19-50 years

Loquats VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Loquats or Dried Beechnuts?

Lets compare vitamin content per 300 calories of Loquats vs Dried Beechnuts:

• 300 calories of Loquats have more Vitamin A, 2.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.3 times more Vitamin C than Raw Loquats.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Loquats as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Loquats vs Dried Beechnuts:

• 300 calories of Loquats have 196.1 times more Calcium, 1.4 times more Iron, more Magnesium, 1.4 times more Manganese, more Phosphorus, 3.2 times more Potassium and 161 times more Water than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.4 times more Copper than Raw Loquats.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Loquats as well as Dried Beechnuts lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Loquats have 4.4 times more Carbohydrate than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 20.4 times more Fat, 11.7 times more Saturated Fat, 10.7 times more Omega 3 and 19.5 times more Omega 6 than Raw Loquats.
• Both Loquats and Dried Beechnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Loquats provide inadequate amounts of Omega 3 and Omega 6
• Both Raw Loquats as well as Dried Beechnuts provide inadequate amounts of Protein in 300 calories.