Comparing Nutrients in 100 calories Candies, semisweet chocolate VS Dried Beechnuts

Weight per 100 calories

• Candies, semisweet chocolate: 21g
• Dried Beechnuts: 17.4g

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

Discover which food has more nutrients per 100 calories - Candies, semisweet chocolate or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Candies, semisweet chocolate	3%	50%	47%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Candies, semisweet chocolate	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.44% 6.25g	8.95% 8.7g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	18.4% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	18.8% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	4.47% 5.8g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	3.23% 1.23g	NA	38g per day for Men 19-50 years
Protein	1.56% 0.88g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Candies, semisweet chocolate	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.95% 0.011mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.44% 0.019mg	4.95% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.56% 0.089mg	0.95% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.44% 0.022mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.56% 0.007mg	9.13% 0.12mg	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	0.68% 2.7μg	4.9% 19.6μg	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	0% 0mg	3% 2.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.36% 0.054mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.97% 1.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, semisweet chocolate	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.67% 6.67mg	0.017% 0.17mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	13% 0.12mg	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	8.15% 0.65mg	5.34% 0.43mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	10% 0.23mg	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	3.93% 27.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	2.24% 76mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.88μg	NA	55μg per day for Men 19-50 years
Sodium	0.15% 2.3mg	0.44% 6.6mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	0.57% 0.063mg	11mg per day for Men 19-50 years
Water	0.004% 0.15g	0.031% 1.15g	3700g per day for Men 19-50 years

Candies, Semisweet Chocolate VS Dried Beechnuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Candies, semisweet chocolate or Dried Beechnuts?

Lets compare vitamin content per 100 calories of Candies, semisweet chocolate vs Dried Beechnuts:

• 100 kcal of Dried Beechnuts contain 4.6 times more Vitamin B1, 3.4 times more Vitamin B2, 7.3 times more Vitamin B5, 16.3 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Candies, semisweet chocolate.
• 100 calories of Candies, semisweet chocolate have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Candies, semisweet chocolate as well as Dried Beechnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Candies, semisweet chocolate vs Dried Beechnuts:

• 100 calories of Candies, semisweet chocolate have 1.3 times more Copper, 1.5 times more Iron, more Magnesium, more Phosphorus and 5.4 times more Zinc than Dried Beechnuts.
• While 100 kcal of Dried Beechnuts contain 1.4 times more Manganese and 2.3 times more Potassium than Candies, semisweet chocolate.
• 100 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Candies, semisweet chocolate as well as Dried Beechnuts lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Candies, semisweet chocolate have 3.7 times more Saturated Fat and 2.3 times more Carbohydrate than Dried Beechnuts.
• While 100 kcal of Dried Beechnuts contain 1.4 times more Fat, 20.8 times more Omega 3 and 17.1 times more Omega 6 than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Dried Beechnuts offer comparable quantities of Energy per 100 calories.
• 100 calories of Candies, semisweet chocolate provide inadequate amounts of Omega 3 and Omega 6
• Both Candies, semisweet chocolate as well as Dried Beechnuts provide inadequate amounts of Protein in 100 calories.