Comparing Nutrients in 100 grams Dried Beechnuts VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Barley flour	12%	4%	84%

Macro Nutrients

	Dried Beechnuts	Barley flour	Recommended Dietary Allowance
Energy	20% 576kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	4.1% 0.7g	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	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.8g	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	26.6% 10g	38g per day for Men 19-50 years
Protein	11% 6.2g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Barley flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	39% 6.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28.7% 8.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	2% 8μg	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	0% 0mg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Barley flour	Recommended Dietary Allowance
Calcium	0.1% 1mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	38% 0.34mg	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	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	45% 1.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	128% 57.4μg	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	42.3% 296mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	NA	68.5% 37.7μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Barley flour per 100 g

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

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Barley flour:

• 100 grams of Dried Beechnuts have 3.3 times more Vitamin B2, 6.4 times more Vitamin B5, 1.7 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Barley flour.
• While 100 g of Barley flour or meal contain 7.1 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Barley flour provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Barley flour have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Barley flour or meal have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Barley flour:

• 100 grams of Dried Beechnuts have 2 times more Copper, 1.3 times more Manganese, 3.3 times more Potassium and 9.5 times more Sodium than Barley flour.
• While 100 g of Barley flour or meal contain 32 times more Calcium, more Magnesium, more Phosphorus and 5.6 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Barley flour contain similar levels of Iron per 100 grams.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Beechnuts have 1.7 times more Energy, 31.3 times more Fat, 17.1 times more Saturated Fat, 22.1 times more Omega 3 and 26.5 times more Omega 6 than Barley flour.
• While 100 g of Barley flour or meal contain 2.2 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.