Comparing Nutrients in 7 ounces Dried Beechnuts VS Ground Turmeric

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Ground Turmeric	12%	9%	79%

Macro Nutrients

	Dried Beechnuts	Ground Turmeric	Recommended Dietary Allowance
Energy	39.4% 1143kcal	21.4% 619kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	6.65% 6.45g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	7.84% 1.33g	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	102% 133g	130g per day for Men 19-50 years
Sugars	NA	8.8% 6.37g	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	1.23% 0.89g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 4.72g	g per day for Men 19-50 years
Fiber	NA	119% 45g	38g per day for Men 19-50 years
Protein	22% 12.3g	34.3% 19.2g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Ground Turmeric	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	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	16.3% 0.21mg	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	9.92% 39.7μg	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	1.54% 1.4mg	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	58.6% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Ground Turmeric	Recommended Dietary Allowance
Calcium	0.2% 2mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	287% 2.58mg	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	1364% 109mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	1708% 39.3mg	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	84.8% 593mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	121% 4128mg	3400mg per day for Men 19-50 years
Selenium	NA	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	81% 8.93mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.69% 25.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Ground Turmeric per 7 oz

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

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

• 7 ounces of Dried Beechnuts have 5.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B5, 6.4 times more Vitamin B6, 5.7 times more Vitamin B9 and 22.1 times more Vitamin C than Ground Turmeric.
• While 7 oz of Ground Turmeric Spice contain 1.5 times more Vitamin B3 than Dried Beechnuts.
• 7 ounces of Ground Turmeric have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Ground Turmeric Spice have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Ground Turmeric:

• 7 ounces of Dried Beechnuts have 1.4 times more Sodium than Ground Turmeric.
• While 7 oz of Ground Turmeric Spice contain 168 times more Calcium, 1.9 times more Copper, 22.4 times more Iron, more Magnesium, 14.8 times more Manganese, more Phosphorus, 2 times more Potassium and 12.5 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 1.8 times more Energy, 15.4 times more Fat, 3.1 times more Saturated Fat, 20.2 times more Omega 3 and 27.4 times more Omega 6 than Ground Turmeric.
• While 7 oz of Ground Turmeric Spice contain 2 times more Carbohydrate and 1.6 times more Protein than Dried Beechnuts.