Comparing Nutrients in 14 ounces Rye Reduced-calorie Bread VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Rye Reduced-calorie Bread	Dried Beechnuts	Recommended Dietary Allowance
Energy	27.8% 806kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	102% 133g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	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	125% 47.6g	NA	38g per day for Men 19-50 years
Protein	64.5% 36g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	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	121% 1.46mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.7% 10mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	209% 2.7mg	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	57.5% 230μg	112% 448μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	68.4% 61.5mg	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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Dried Beechnuts	Recommended Dietary Allowance
Calcium	30% 302mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	295% 2.66mg	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	154% 12.3mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	231% 5.32mg	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	44.2% 310mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	201% 111μg	NA	55μg per day for Men 19-50 years
Sodium	136% 2036mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	4.93% 183g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Reduced-calorie Bread VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Rye Reduced-calorie Bread versus 14 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rye Reduced-calorie Bread vs Dried Beechnuts:

• 14 ounces of Rye Reduced-calorie Bread have 1.2 times more Vitamin B1 and 2.9 times more Vitamin B3 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.5 times more Vitamin B2, 3.1 times more Vitamin B5, 8.9 times more Vitamin B6, 1.9 times more Vitamin B9 and 38.8 times more Vitamin C than Rye Reduced-calorie Bread.
• 14 ounces of Rye Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Rye Reduced-calorie Bread as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Rye Reduced-calorie Bread vs Dried Beechnuts:

• 14 ounces of Rye Reduced-calorie Bread have 76 times more Calcium, 1.3 times more Iron, more Magnesium, more Phosphorus, 13.5 times more Sodium and 1.8 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 5 times more Copper, 3 times more Manganese and 10.4 times more Potassium than Rye Reduced-calorie Bread.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rye Reduced-calorie Bread have 1.2 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.8 times more Energy, 17.2 times more Fat, 15.5 times more Saturated Fat, 41.5 times more Omega 3 and 25.9 times more Omega 6 than Rye Reduced-calorie Bread.