Comparing Nutrients in 5 ounces Potato Flour VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Potato Flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	17.4% 506kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	22% 8.36g	NA	38g per day for Men 19-50 years
Protein	17.5% 9.8g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.6% 1.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.86% 35.4μg	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	6% 5.4mg	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	2.36% 0.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	9.2% 92mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	24.5% 1.96mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	82.6% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	59.5% 26.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34% 238mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	NA	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.25% 9.24g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Flour 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 Potato Flour vs Dried Beechnuts:

• 5 ounces of Potato Flour have 4 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.3 times more Vitamin B1, 7.3 times more Vitamin B2, 2 times more Vitamin B5, 4.5 times more Vitamin B9 and 4.1 times more Vitamin C than Potato Flour.
• Both Potato Flour and Dried Beechnuts provide similar amounts of Vitamin B6 per five ounces.
• Both Potato Flour as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Potato Flour vs Dried Beechnuts:

• 5 ounces of Potato Flour have 65 times more Calcium, more Magnesium, more Phosphorus, 1.4 times more Sodium and 1.5 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3.4 times more Copper, 1.8 times more Iron and 4.3 times more Manganese than Potato Flour.
• Both Potato Flour and Dried Beechnuts contain similar levels of Potassium 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 Potato Flour have 2.5 times more Carbohydrate than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.6 times more Energy, 147.1 times more Fat, 63.5 times more Saturated Fat, 48.6 times more Omega 3 and 164.2 times more Omega 6 than Potato Flour.
• Both Potato Flour and Dried Beechnuts offer comparable quantities of Protein per five ounces.
• 5 ounces of Potato Flour provide inadequate amounts of Omega 6