Comparing Nutrients in 100 grams 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	20% 576kcal	7.5% 217kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	7.63% 0.12g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	2.4% 0.41g	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	35.6% 46.3g	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	11% 6.2g	10.7% 5.97g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	31% 0.4mg	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	16.5% 66μg	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	30.4% 27.4mg	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	0.1% 1mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	160% 1.44mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	7.74% 0.18mg	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	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	34.8% 1183mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	2.07% 31mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Breadnuts per 100 g

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

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

• 100 grams 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 100 g 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 100 grams.
• Both Dried Beechnuts as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Breadnuts:

• 100 grams of Dried Beechnuts have 7.5 times more Manganese and 1.2 times more Sodium than Breadnuts.
• While 100 g 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 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 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 100 g 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 100 grams.