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Comparing Nutrients in 500 calories Dried BeechnutsVS Dried Butternuts

Weight per 500 calories

Dried Beechnuts
86.8g
Dried Butternuts
81.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Dried Beechnuts or Dried Butternuts?

Macros Ratio

Protein Fat Carbs

Dried Beechnuts
4%
74%
22%
Dried Butternuts
15%
78%
7%
500 kcal ▼

Macro Nutrients

Dried Beechnutsvs Dried Butternuts
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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44.7%43.4g
Fat
48%46.6g
43.4 gvs46.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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15.5%4.96g
Saturated Fat
3.33%1.07g
4.96 gvs1.07 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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92%1.48g
Omega 3
445%7.12g
1.48 gvs7.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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94%16g
Omega 6
162%27.6g
16 gvs27.6 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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22.4%29g
Carbohydrate
7.57%9.84g
29 gvs9.84 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
10%3.84g
NA gvs3.84 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.6%5.4g
Protein
36.3%20.3g
5.4 gvs20.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dried Beechnutsvs Dried Butternuts
0%0μg
Vitamin A
0.54%4.9μg
RAE, retinol activity equivalents
0 μgvs4.9 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22%0.26mg
Vitamin B1
26%0.31mg
Thiamine
0.26 mgvs0.31 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.8%0.32mg
Vitamin B2
9.3%0.12mg
Riboflavin
0.32 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.76%0.76mg
Vitamin B3
5.34%0.85mg
Niacin, nicotinic acid, niacinamide
0.76 mgvs0.85 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16%0.8mg
Vitamin B5
10.3%0.52mg
Pantothenic acid
0.8 mgvs0.52 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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45.7%0.59mg
Vitamin B6
35%0.46mg
Pyridoxine
0.59 mgvs0.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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24.5%98μg
Vitamin B9
13.5%54μg
Folates and Folic Acid
98 μgvs54 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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15%13.5mg
Vitamin C
2.9%2.6mg
Ascorbic acid
13.5 mgvs2.6 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dried Beechnutsvs Dried Butternuts
0.087%0.87mg
Calcium
4.33%43.3mg
0.87 mgvs43.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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64.6%0.58mg
Copper
41%0.37mg
0.58 mgvs0.37 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26.7%2.14mg
Iron
41%3.3mg
2.14 mgvs3.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0%0mg
Magnesium
46%194mg
0 mgvs194 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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50.6%1.16mg
Manganese
233%5.36mg
1.16 mgvs5.36 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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0%0mg
Phosphorus
52%364mg
0 mgvs364 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26%883mg
Potassium
10%344mg
883 mgvs344 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
25.5%14μg
NA μgvs14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.2%33mg
Sodium
0.054%0.82mg
33 mgvs0.82 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.84%0.31mg
Zinc
23.2%2.56mg
0.31 mgvs2.56 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.15%5.73g
Water
0.074%2.73g
5.73 gvs2.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Dried Beechnuts vs Dried Butternuts:
Comparing minerals per 500 calories for Dried Beechnuts vs Dried Butternuts:
Comparison of macro-nutrients per 500 calories:



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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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