Comparing Nutrients in 14 ounces Dried Beechnuts VS Cinnamon-raisin Bagels

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cinnamon-raisin Bagels	14%	6%	80%

Macro Nutrients

	Dried Beechnuts	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	79% 2286kcal	37.5% 1087kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	14.8% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	169% 219g	130g per day for Men 19-50 years
Sugars	NA	32.7% 23.7g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	44% 24.6g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	19% 0.25mg	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	112% 448μg	110% 441μg	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	68.4% 61.5mg	3.1% 2.78mg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	72% 0.65mg	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	122% 9.76mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	151% 3.48mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	NA	224% 123μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	108% 1615mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	0.71% 26g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cinnamon-raisin Bagels per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Beechnuts versus 14 oz of Cinnamon-raisin Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Cinnamon-raisin Bagels:

• 14 ounces of Dried Beechnuts have 1.3 times more Vitamin B2, 1.8 times more Vitamin B5, 11 times more Vitamin B6 and 22.1 times more Vitamin C than Cinnamon-raisin Bagels.
• While 14 oz of Cinnamon-raisin Bagels contain more Vitamin A, 1.3 times more Vitamin B1 and 3.5 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Cinnamon-raisin Bagels provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• 14 ounces of Cinnamon-raisin Bagels have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Cinnamon-raisin Bagels:

• 14 ounces of Dried Beechnuts have 4.1 times more Copper, 1.5 times more Manganese and 6.9 times more Potassium than Cinnamon-raisin Bagels.
• While 14 oz of Cinnamon-raisin Bagels contain 1.5 times more Iron, more Magnesium, more Phosphorus, 10.7 times more Sodium and 3.1 times more Zinc than Dried Beechnuts.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Cinnamon-raisin Bagels lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Beechnuts have 2.1 times more Energy, 29.4 times more Fat, 20.9 times more Saturated Fat, 43.6 times more Omega 3 and 29.1 times more Omega 6 than Cinnamon-raisin Bagels.
• While 14 oz of Cinnamon-raisin Bagels contain 1.6 times more Carbohydrate and 1.6 times more Protein than Dried Beechnuts.