Comparing Nutrients in 5 ounces Dried Beechnuts VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Flaxseed	13%	67%	20%

Macro Nutrients

	Dried Beechnuts	Flaxseed	Recommended Dietary Allowance
Energy	28% 816kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	61.6% 59.8g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	2021% 32.3g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	49.2% 8.37g	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	31.5% 41g	130g per day for Men 19-50 years
Sugars	NA	3.03% 2.2g	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% 0g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 1.63g	g per day for Men 19-50 years
Fiber	NA	102% 38.7g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Flaxseed	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	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	160% 48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 160μg	31% 123μg	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	0.94% 0.85mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Flaxseed	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	192% 1.73mg	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	102% 8.12mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	153% 3.5mg	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	130% 910mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	NA	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.27% 9.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Flaxseed per 5 oz

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

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

• 5 ounces of Dried Beechnuts have 2.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 25.8 times more Vitamin C than Flaxseed.
• While 5 oz of Flaxseed contain 5.4 times more Vitamin B1 and 3.5 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Flaxseed provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Flaxseed have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Flaxseed have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Flaxseed:

• 5 ounces of Dried Beechnuts have 1.3 times more Potassium and 1.3 times more Sodium than Flaxseed.
• While 5 oz of Flaxseed contain 255 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, more Magnesium, 1.9 times more Manganese, more Phosphorus and 12.1 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 Saturated Fat and 3.1 times more Omega 6 than Flaxseed.
• While 5 oz of Flaxseed contain 13.4 times more Omega 3 and 3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Flaxseed offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.