Comparing Nutrients in 7 ounces Dried Beechnuts VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Blueberries	5%	5%	90%

Macro Nutrients

	Dried Beechnuts	Blueberries	Recommended Dietary Allowance
Energy	39.4% 1143kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	22% 28.8g	130g per day for Men 19-50 years
Sugars	NA	27.3% 19.8g	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	13.6% 9.86g	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	% 9.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	NA	12.5% 4.76g	38g per day for Men 19-50 years
Protein	22% 12.3g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2% 0.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56% 224μg	2.98% 12μg	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	34% 30.8mg	21.4% 19.2mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Blueberries	Recommended Dietary Allowance
Calcium	0.2% 2mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	12.6% 0.11mg	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	61% 4.9mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	29% 0.67mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Blueberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Blueberries:

• 7 ounces of Dried Beechnuts have 8.2 times more Vitamin B1, 9 times more Vitamin B2, 2.1 times more Vitamin B3, 7.5 times more Vitamin B5, 13.2 times more Vitamin B6, 18.8 times more Vitamin B9 and 1.6 times more Vitamin C than Blueberries.
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• Both Dried Beechnuts as well as Raw Blueberries have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Blueberries:

• 7 ounces of Dried Beechnuts have 11.8 times more Copper, 8.8 times more Iron, 4 times more Manganese, 13.2 times more Potassium, 38 times more Sodium and 2.3 times more Zinc than Blueberries.
• While 7 oz of Raw Blueberries contain 12.8 times more Water than Dried Beechnuts.
• 7 ounces of Blueberries lack sufficient amounts of Zinc
• Both Dried Beechnuts as well as Raw Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 10.1 times more Energy, 151.5 times more Fat, 204.3 times more Saturated Fat, 29.3 times more Omega 3, 209 times more Omega 6, 2.3 times more Carbohydrate and 8.4 times more Protein than Blueberries.
• 7 ounces of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein