Comparing Nutrients in 7 ounces Dried Beechnuts VS Potato Flour

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Potato Flour	Recommended Dietary Allowance
Energy	39.4% 1143kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	1.3% 0.22g	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	127% 165g	130g per day for Men 19-50 years
Sugars	NA	9.63% 7g	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	31% 11.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Potato Flour	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	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	43.5% 6.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	117% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.46% 1.94μg	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	8.38% 7.54mg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Potato Flour	Recommended Dietary Allowance
Calcium	0.2% 2mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	43.4% 0.39mg	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	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	83.3% 37.5μg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	58.4% 1986mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Potato Flour per 7 oz

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

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

• 7 ounces of Dried Beechnuts have 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.
• While 7 oz of Potato Flour contain 4 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Potato Flour provide similar amounts of Vitamin B6 per seven ounces.
• Both Dried Beechnuts as well as Potato Flour have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Potato Flour:

• 7 ounces of Dried Beechnuts have 3.4 times more Copper, 1.8 times more Iron and 4.3 times more Manganese than Potato Flour.
• While 7 oz of Potato Flour contain 65 times more Calcium, more Magnesium, more Phosphorus, 1.4 times more Sodium and 1.5 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Potato Flour contain similar levels of Potassium per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 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.
• While 7 oz of Potato Flour contain 2.5 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Potato Flour offer comparable quantities of Protein per seven ounces.
• 7 ounces of Potato Flour provide inadequate amounts of Omega 6