Comparing Nutrients in 7 ounces Dried Beechnuts VS Dried Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Dried Breadnuts	9%	4%	87%

Macro Nutrients

	Dried Beechnuts	Dried Breadnuts	Recommended Dietary Allowance
Energy	39.4% 1143kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	25.7% 0.41g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	8.05% 1.37g	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	121% 158g	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	78% 29.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Dried Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	105% 1.36mg	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	56% 224μg	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	103% 92mg	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	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

	Dried Beechnuts	Dried Breadnuts	Recommended Dietary Allowance
Calcium	0.2% 2mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	541% 4.87mg	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	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	26% 0.6mg	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	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	117% 3991mg	3400mg per day for Men 19-50 years
Selenium	NA	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	34.5% 3.8mg	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 Dried Breadnuts per 7 oz

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

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

• 7 ounces of Dried Beechnuts have 10.1 times more Vitamin B1 and 2.7 times more Vitamin B2 than Dried Breadnuts.
• While 7 oz of Dried Breadnut Tree Seeds contain 2.4 times more Vitamin B3, 2 times more Vitamin B5 and 3 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Dried Breadnuts provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• Both Dried Beechnuts as well as Dried Breadnut Tree Seeds have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Dried Breadnuts:

• 7 ounces of Dried Beechnuts have 4.4 times more Manganese than Dried Breadnuts.
• While 7 oz of Dried Breadnut Tree Seeds contain 94 times more Calcium, 3.7 times more Copper, 1.9 times more Iron, more Magnesium, more Phosphorus, 2 times more Potassium, 1.4 times more Sodium and 5.3 times more Zinc than Dried Beechnuts.
• 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, 29.8 times more Fat, 12.6 times more Saturated Fat, 8.2 times more Omega 3 and 26.7 times more Omega 6 than Dried Breadnuts.
• While 7 oz of Dried Breadnut Tree Seeds contain 2.4 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.