Comparing Nutrients in 5 ounces Blueberries VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Blueberries	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	9.7% 7.04g	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	% 6.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	NA	38g per day for Men 19-50 years
Protein	1.87% 1.05g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.67% 0.074mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.4% 0.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	40% 160μg	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	15.3% 13.7mg	24.4% 22mg	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	5.4% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.8% 27.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	106% 0.95mg	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	4.96% 0.4mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	82.6% 1.9mg	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	2.43% 17mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.23% 119g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Blueberries versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blueberries vs Dried Beechnuts:

• 5 oz of Dried Beechnuts contain 8.2 times more Vitamin B1, 9 times more Vitamin B2, 2.1 times more Vitamin B3, 7.5 times more Vitamin B5, 13.2 times more Vitamin B6, 18.8 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Blueberries.
• 5 ounces of Blueberries have insufficient amounts of Vitamin B9
• Both Raw Blueberries as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Blueberries vs Dried Beechnuts:

• 5 ounces of Blueberries have 12.8 times more Water than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 11.8 times more Copper, 8.8 times more Iron, 4 times more Manganese, 13.2 times more Potassium, 38 times more Sodium and 2.3 times more Zinc than Raw Blueberries.
• 5 ounces of Blueberries lack sufficient amounts of Zinc
• Both Raw Blueberries as well as Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Beechnuts contain 10.1 times more Energy, 151.5 times more Fat, 204.3 times more Saturated Fat, 29.3 times more Omega 3, 209 times more Omega 6, 2.3 times more Carbohydrate and 8.4 times more Protein than Raw Blueberries.
• 5 ounces of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein