Comparing Nutrients in 300 calories Dried Beechnuts VS Cooked Frozen Mixed Vegetables

Weight per 300 calories

• Dried Beechnuts: 52g
• Cooked Frozen Mixed Vegetables: 462g

Dried Beechnuts have 8.9 times more energy per 100g than Cooked Frozen Mixed Vegetables. It has very high energy density when compared to other foods. Boiled and Drained Frozen Mixed Vegetables having low energy density.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Cooked Frozen Mixed Vegetables?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Dried Beechnuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	NA	20% 14.4g	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	53.4% 20.3g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	110% 988μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	24.5% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	26.3% 0.34mg	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	14.7% 59μg	22% 87.7μg	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	8.97% 8.07mg	16.4% 14.8mg	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	11.7% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	42.6% 0.38mg	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	16% 1.3mg	47.3% 3.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	24% 102mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	76% 1.75mg	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	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	NA	2.5% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	10.8% 162mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	10.4% 384g	3700g per day for Men 19-50 years

Dried Beechnuts VS Cooked Frozen Mixed Vegetables Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Cooked Frozen Mixed Vegetables?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Cooked Frozen Mixed Vegetables:

• 300 kcal of Boiled and Drained Frozen Mixed Vegetables contain more Vitamin A, 2.1 times more Vitamin B1, 2.9 times more Vitamin B2, 8.6 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Dried Beechnuts as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Cooked Frozen Mixed Vegetables:

• 300 kcal of Boiled and Drained Frozen Mixed Vegetables contain 221.5 times more Calcium, 3 times more Iron, more Magnesium, 2.5 times more Manganese, more Phosphorus, 1.5 times more Potassium, 8.2 times more Sodium, 12.1 times more Zinc and 111.7 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Cooked Frozen Mixed Vegetables contain similar levels of Copper per 300 calories.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 37.6 times more Fat, 20.8 times more Saturated Fat, 10.1 times more Omega 3 and 39.2 times more Omega 6 than Cooked Frozen Mixed Vegetables.
• While 300 kcal of Boiled and Drained Frozen Mixed Vegetables contain 3.5 times more Carbohydrate and 4.1 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Cooked Frozen Mixed Vegetables offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein
• 300 calories of Cooked Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6