Comparing Nutrients in 7 ounces Dried Beechnuts VS White Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
White Cornmeal	9%	9%	82%

Macro Nutrients

	Dried Beechnuts	White Cornmeal	Recommended Dietary Allowance
Energy	39.4% 1143kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	7.34% 7.12g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	6.08% 0.097g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	18.5% 3.15g	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	117% 153g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	White Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	63.7% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	46.4% 0.6mg	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	12.4% 49.6μg	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	0% 0mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	White Cornmeal	Recommended Dietary Allowance
Calcium	0.2% 2mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	42.6% 0.38mg	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	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	43% 0.99mg	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	68.3% 478mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	NA	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS White Cornmeal per 7 oz

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

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

• 7 ounces of Dried Beechnuts have 1.8 times more Vitamin B2, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than White Cornmeal.
• While 7 oz of Whole-grain White Cornmeal contain 1.3 times more Vitamin B1 and 4.1 times more Vitamin B3 than Dried Beechnuts.
• 7 ounces of White Cornmeal have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Whole-grain White Cornmeal have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs White Cornmeal:

• 7 ounces of Dried Beechnuts have 3.5 times more Copper, 2.7 times more Manganese and 3.5 times more Potassium than White Cornmeal.
• While 7 oz of Whole-grain White Cornmeal contain 1.4 times more Iron, more Magnesium, more Phosphorus and 5.1 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and White Cornmeal contain similar levels of Sodium per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Whole-grain White Cornmeal lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 1.6 times more Energy, 13.9 times more Fat, 11.3 times more Saturated Fat, 34.7 times more Omega 3 and 11.6 times more Omega 6 than White Cornmeal.
• While 7 oz of Whole-grain White Cornmeal contain 2.3 times more Carbohydrate and 1.3 times more Protein than Dried Beechnuts.