Comparing Nutrients in 7 ounces Dried Beechnuts VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Breadnuts	11%	4%	85%

Macro Nutrients

	Dried Beechnuts	Breadnuts	Recommended Dietary Allowance
Energy	39.4% 1143kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	4.74% 0.81g	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	70.6% 92g	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	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	61.5% 0.8mg	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	32.7% 131μg	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	60.4% 54.4mg	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	Breadnuts	Recommended Dietary Allowance
Calcium	0.2% 2mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	318% 2.87mg	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	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	15.4% 0.35mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	69% 2348mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	4.1% 61.5mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	0.35% 13g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Breadnuts per 7 oz

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

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

• 7 ounces of Dried Beechnuts have 5.5 times more Vitamin B1, 6.7 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Breadnuts.
• While 7 oz of Raw Breadnut Tree Seeds contain 1.8 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Breadnuts provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• Both Dried Beechnuts as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Breadnuts:

• 7 ounces of Dried Beechnuts have 7.5 times more Manganese and 1.2 times more Sodium than Breadnuts.
• While 7 oz of Raw Breadnut Tree Seeds contain 98 times more Calcium, 2.2 times more Copper, more Magnesium, more Phosphorus and 3.1 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Breadnuts contain similar levels of Iron and 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 2.7 times more Energy, 50.5 times more Fat, 21.4 times more Saturated Fat, 13.9 times more Omega 3 and 45.3 times more Omega 6 than Breadnuts.
• While 7 oz of Raw Breadnut Tree Seeds contain 1.4 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Breadnuts offer comparable quantities of Protein per seven ounces.