Comparing Nutrients in 500 calories Dried Beechnuts VS Cooked 51% Whole Wheat Pasta

Weight per 500 calories

• Dried Beechnuts: 86.8g
• Cooked 51% Whole Wheat Pasta: 315g

Dried Beechnuts have 3.6 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has very high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Dried Beechnuts	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	7.67% 0.12g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	76.2% 99g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.67g	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	0.3% 0.22g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.63g	g per day for Men 19-50 years
Fiber	NA	38% 14.5g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	56.7% 9.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	23.5% 0.31mg	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	15.7% 63μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	NA	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	2.1% 0.31mg	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 Beechnuts	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	0.087% 0.87mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	69.5% 0.63mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	33.7% 142mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	141% 3.25mg	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	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	NA	196% 108μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	1.26% 19mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	32% 3.52mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	5.16% 191g	3700g per day for Men 19-50 years

Dried Beechnuts VS Cooked 51% Whole Wheat Pasta Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Cooked 51% Whole Wheat Pasta?

Lets compare vitamin content per 500 calories of Dried Beechnuts vs Cooked 51% Whole Wheat Pasta:

• 500 calories of Dried Beechnuts have 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.9 times more Vitamin B1 and 11.9 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin B3

Comparing minerals per 500 calories for Dried Beechnuts vs Cooked 51% Whole Wheat Pasta:

• 500 calories of Dried Beechnuts have 3.6 times more Potassium than Cooked 51% Whole Wheat Pasta.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2.4 times more Iron, more Magnesium, 2.8 times more Manganese, more Phosphorus and 11.3 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Cooked 51% Whole Wheat Pasta contain similar levels of Copper per 500 calories.
• 500 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• 500 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Dried Beechnuts as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Beechnuts have 9.2 times more Fat, 6.6 times more Saturated Fat, 12 times more Omega 3 and 9.3 times more Omega 6 than Cooked 51% Whole Wheat Pasta.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 3.4 times more Carbohydrate and 3.4 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein
• 500 calories of Cooked 51% Whole Wheat Pasta provide inadequate amounts of Omega 3