Comparing Nutrients in 100 grams Dried Beechnuts VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Dried Beechnuts	Frozen Artichokes	Recommended Dietary Allowance
Energy	20% 576kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	5.96% 7.75g	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	10.3% 3.9g	38g per day for Men 19-50 years
Protein	11% 6.2g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	4.83% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	5.38% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	3.76% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	6.3% 0.082mg	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	28.3% 113μg	31.5% 126μg	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	17.2% 15.5mg	5.9% 5.3mg	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	Frozen Artichokes	Recommended Dietary Allowance
Calcium	0.1% 1mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	6% 0.054mg	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	30.8% 2.46mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	10.6% 0.24mg	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	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	3.13% 47mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	2.4% 88.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Frozen Artichokes per 100 g

Compare the macro and micronutrient content in 100 g of Dried Beechnuts versus 100 g of Frozen Artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Frozen Artichokes:

• 100 grams of Dried Beechnuts have 5.2 times more Vitamin B1, 2.7 times more Vitamin B2, 4.9 times more Vitamin B5, 8.3 times more Vitamin B6 and 2.9 times more Vitamin C than Frozen Artichokes.
• Both Dried Beechnuts and Frozen Artichokes provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• Both Dried Beechnuts as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Frozen Artichokes:

• 100 grams of Dried Beechnuts have 12.4 times more Copper, 4.9 times more Iron, 5.5 times more Manganese and 4.1 times more Potassium than Frozen Artichokes.
• While 100 g of Frozen Artichokes, Unprepared contain more Magnesium, more Phosphorus and 13.4 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Frozen Artichokes contain similar levels of Sodium and Zinc per 100 grams.
• 100 grams of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Frozen Artichokes, Unprepared lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Beechnuts have 15.2 times more Energy, 116.3 times more Fat, 57.8 times more Saturated Fat, 34.7 times more Omega 3, 141.5 times more Omega 6, 4.3 times more Carbohydrate and 2.4 times more Protein than Frozen Artichokes.
• 100 grams of Frozen Artichokes provide inadequate amounts of Energy and Omega 6