Comparing Nutrients in 100 grams Dried Beechnuts VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Dried Beechnuts	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	20% 576kcal	2.07% 60kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	3.44% 3.34g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	23.4% 0.37g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	2.14% 0.36g	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	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	NA	1.27% 0.92g	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	0.32% 0.23g	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	% 0.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	NA	10.5% 4g	38g per day for Men 19-50 years
Protein	11% 6.2g	6.68% 3.74g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	5.4% 0.07mg	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	1.75% 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	17.2% 15.5mg	0.33% 0.3mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	0.1% 1mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	8.22% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.038% 1.5μg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	18.3% 0.42mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	4.47% 152mg	3400mg per day for Men 19-50 years
Selenium	NA	61% 33.5μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	73.6% 1104mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	2.26% 83.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Prepared Yellow Mustard per 100 g

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

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Prepared Yellow Mustard:

• 100 grams of Dried Beechnuts have 1.7 times more Vitamin B1, 5.3 times more Vitamin B2, 1.6 times more Vitamin B3, 3.6 times more Vitamin B5, 9.8 times more Vitamin B6, 16.1 times more Vitamin B9 and 51.7 times more Vitamin C than Prepared Yellow Mustard.
• 100 grams of Prepared Yellow Mustard have insufficient amounts of Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Prepared Yellow Mustard:

• 100 grams of Dried Beechnuts have 9.1 times more Copper, 1.5 times more Iron, 3.2 times more Manganese and 6.7 times more Potassium than Prepared Yellow Mustard.
• While 100 g of Prepared Yellow Mustard contain 63 times more Calcium, more Magnesium, more Phosphorus, 29.1 times more Sodium, 1.8 times more Zinc and 12.7 times more Water than Dried Beechnuts.
• 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 9.6 times more Energy, 15 times more Fat, 26.7 times more Saturated Fat, 4.5 times more Omega 3, 50.7 times more Omega 6, 5.7 times more Carbohydrate and 1.7 times more Protein than Prepared Yellow Mustard.