Comparing Nutrients in 5 ounces Dried Beechnuts VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Dried Beechnuts	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	28% 816kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	271% 87g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	NA	1.6g per day for Men 19-50 years
Omega 6	153% 26g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	23.5% 30.5g	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	NA	NA	38g per day for Men 19-50 years
Protein	15.7% 8.8g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	5.4% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	33% 0.43mg	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	40% 160μg	3.2% 12.8μg	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	24.4% 22mg	2.36% 2.13mg	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	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

	Dried Beechnuts	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	127% 1.14mg	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	43.6% 3.5mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	172% 3.94mg	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	42.3% 296mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.064% 2.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Creamed Dried Coconut Meat per 5 oz

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

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Creamed Dried Coconut Meat:

• 5 ounces of Dried Beechnuts have 5 times more Vitamin B1, 3.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6, 12.6 times more Vitamin B9 and 10.3 times more Vitamin C than Creamed Dried Coconut Meat.
• Both Dried Beechnuts and Creamed Dried Coconut Meat provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Creamed Dried Coconut Meat have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Creamed Dried Coconut Meat:

• 5 ounces of Dried Beechnuts have 1.8 times more Potassium than Creamed Dried Coconut Meat.
• While 5 oz of Creamed Dried Coconut Meat contain 26 times more Calcium, 1.4 times more Iron, more Magnesium, 2.1 times more Manganese, more Phosphorus and 5.7 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Creamed Dried Coconut Meat contain similar levels of Copper and Sodium per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 24.3 times more Omega 6 and 1.6 times more Carbohydrate than Creamed Dried Coconut Meat.
• While 5 oz of Creamed Dried Coconut Meat contain 1.4 times more Fat and 10.7 times more Saturated Fat than Dried Beechnuts.
• Both Dried Beechnuts and Creamed Dried Coconut Meat offer comparable quantities of Energy and Protein per five ounces.