Comparing Nutrients in 5 ounces Dried Beechnuts VS Dried Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Dried Breadnuts	9%	4%	87%

Macro Nutrients

	Dried Beechnuts	Dried Breadnuts	Recommended Dietary Allowance
Energy	28% 816kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	5.75% 0.98g	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	86.6% 113g	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	55.6% 21g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Dried Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	74.7% 0.97mg	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	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	24.4% 22mg	73.4% 66mg	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	Dried Breadnuts	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	387% 3.48mg	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	81.5% 6.52mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	18.7% 0.43mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	84% 2851mg	3400mg per day for Men 19-50 years
Selenium	NA	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	24.6% 2.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Dried Breadnuts per 5 oz

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

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

• 5 ounces of Dried Beechnuts have 10.1 times more Vitamin B1 and 2.7 times more Vitamin B2 than Dried Breadnuts.
• While 5 oz of Dried Breadnut Tree Seeds contain 2.4 times more Vitamin B3, 2 times more Vitamin B5 and 3 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Dried Breadnuts provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• Both Dried Beechnuts as well as Dried Breadnut Tree Seeds have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Dried Breadnuts:

• 5 ounces of Dried Beechnuts have 4.4 times more Manganese than Dried Breadnuts.
• While 5 oz of Dried Breadnut Tree Seeds contain 94 times more Calcium, 3.7 times more Copper, 1.9 times more Iron, more Magnesium, more Phosphorus, 2 times more Potassium, 1.4 times more Sodium and 5.3 times more Zinc than Dried Beechnuts.
• 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 1.6 times more Energy, 29.8 times more Fat, 12.6 times more Saturated Fat, 8.2 times more Omega 3 and 26.7 times more Omega 6 than Dried Breadnuts.
• While 5 oz of Dried Breadnut Tree Seeds contain 2.4 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.