Comparing Nutrients in 500 calories Dried Beechnuts VS Boiled Kale

Weight per 500 calories

• Dried Beechnuts: 86.8g
• Boiled Kale: 1389g

Dried Beechnuts have 16 times more energy per 100g than Boiled Kale. It has very high energy density when compared to other foods. Boiled and Drained Kale having low energy density.

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Boiled Kale?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Dried Beechnuts	Boiled Kale	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	322% 5.15g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	23.4% 3.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	56.6% 73.6g	130g per day for Men 19-50 years
Sugars	NA	23% 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	8.05% 5.83g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	% 3.47g	g per day for Men 19-50 years
Fiber	NA	146% 55.6g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Boiled Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	225% 2028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	67.3% 0.88mg	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	24.5% 98μg	226% 903μg	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	15% 13.5mg	275% 247mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4844% 5813μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Boiled Kale	Recommended Dietary Allowance
Calcium	0.087% 0.87mg	208% 2083mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	103% 0.93mg	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	26.7% 2.14mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	327% 7.53mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	NA	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	33.7% 1248g	3700g per day for Men 19-50 years

Dried Beechnuts VS Boiled Kale Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Boiled Kale?

Lets compare vitamin content per 500 calories of Dried Beechnuts vs Boiled Kale:

• 500 kcal of Boiled and Drained Kale contain more Vitamin A, 3.3 times more Vitamin B1, 6 times more Vitamin B2, 8.3 times more Vitamin B3, 2.9 times more Vitamin B5, 1.5 times more Vitamin B6, 9.2 times more Vitamin B9 and 18.4 times more Vitamin C than Dried Beechnuts.
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Dried Beechnuts as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Dried Beechnuts vs Boiled Kale:

• 500 kcal of Boiled and Drained Kale contain 2400 times more Calcium, 1.6 times more Copper, 5.5 times more Iron, more Magnesium, 6.5 times more Manganese, more Phosphorus, 2.3 times more Potassium, 6.7 times more Sodium, 12 times more Zinc and 217.7 times more Water than Dried Beechnuts.
• 500 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Beechnuts have 2.6 times more Fat, 2 times more Saturated Fat and 4 times more Omega 6 than Boiled Kale.
• While 500 kcal of Boiled and Drained Kale contain 3.5 times more Omega 3, 2.5 times more Carbohydrate and 7.6 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Boiled Kale offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein