Comparing Nutrients in 5 ounces Breadnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Breadnuts	11%	4%	85%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Breadnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.6% 308kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	36.5% 47.5g	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% 8.46g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Breadnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	74.6% 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	23.4% 94μg	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	43% 39mg	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	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

	Breadnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	14% 139mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	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	37% 2.96mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	13.6% 95mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	49.3% 1677mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.93% 44mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.72% 63.8g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadnuts VS Dried Beechnuts per 5 oz

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

• 5 ounces of Breadnuts have 1.8 times more Vitamin C than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 5.5 times more Vitamin B1, 6.7 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Breadnut Tree Seeds.
• Both Breadnuts and Dried Beechnuts provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• Both Raw Breadnut Tree Seeds as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Breadnuts vs Dried Beechnuts:

• 5 ounces of Breadnuts have 98 times more Calcium, 2.2 times more Copper, more Magnesium, more Phosphorus and 3.1 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 7.5 times more Manganese than Raw Breadnut Tree Seeds.
• Both Breadnuts and Dried Beechnuts contain similar levels of Iron, Potassium 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 Breadnuts have 1.4 times more Carbohydrate than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.7 times more Energy, 50.5 times more Fat, 21.4 times more Saturated Fat, 13.9 times more Omega 3 and 45.3 times more Omega 6 than Raw Breadnut Tree Seeds.
• Both Breadnuts and Dried Beechnuts offer comparable quantities of Protein per five ounces.