Comparing Nutrients in 7 ounces Dried Beechnuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Broccoli	27%	8%	65%

Macro Nutrients

	Dried Beechnuts	Broccoli	Recommended Dietary Allowance
Energy	39.4% 1143kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	0.57% 0.097g	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	10% 13g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	NA	13.6% 5.16g	38g per day for Men 19-50 years
Protein	22% 12.3g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	26.7% 0.35mg	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	56% 224μg	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Broccoli	Recommended Dietary Allowance
Calcium	0.2% 2mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	11% 0.097mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.8% 177g	3700g per day for Men 19-50 years

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

• Dried Beechnuts have 4.3 times more Vitamin B1, 3.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A and 5.8 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Dried Beechnuts vs Broccoli:

• Dried Beechnuts have 13.7 times more Copper, 3.4 times more Iron, 6.4 times more Manganese and 3.2 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 47 times more Calcium, more Magnesium, more Phosphorus and 13.5 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Raw Broccoli have similar amounts of Sodium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Beechnuts have 16.9 times more Energy, 135.1 times more Fat, 50.2 times more Saturated Fat, 27 times more Omega 3, 375.3 times more Omega 6, 5 times more Carbohydrate and 2.2 times more Protein than Raw Broccoli.
• Both Dried Beechnuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.