Comparing Nutrients in 14 ounces Dried Beechnuts VS Chocolate Syrup

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Chocolate Syrup	3%	4%	93%

Macro Nutrients

	Dried Beechnuts	Chocolate Syrup	Recommended Dietary Allowance
Energy	79% 2286kcal	38% 1107kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	4.62% 4.5g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	199% 258g	130g per day for Men 19-50 years
Sugars	NA	272% 197g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	44% 24.6g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Chocolate Syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	1.03% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	1.83% 0.024mg	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	2% 7.94μg	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	0.88% 0.79mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Chocolate Syrup	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	226% 2.03mg	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	105% 8.37mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	66% 1.5mg	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	73% 512mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	0.71% 26g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Chocolate Syrup per 14 oz

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

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Chocolate Syrup:

• 14 ounces of Dried Beechnuts have 33.8 times more Vitamin B1, 7.4 times more Vitamin B2, 2.7 times more Vitamin B3, 71.2 times more Vitamin B5, 114 times more Vitamin B6, 56.5 times more Vitamin B9 and 77.5 times more Vitamin C than Chocolate Syrup.
• 14 ounces of Chocolate Syrup have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Chocolate Syrup have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Chocolate Syrup:

• 14 ounces of Dried Beechnuts have 1.3 times more Copper, 3.5 times more Manganese and 4.5 times more Potassium than Chocolate Syrup.
• While 14 oz of Chocolate Syrup contain more Magnesium, more Phosphorus, 1.9 times more Sodium and 2 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Chocolate Syrup contain similar levels of Iron per 14 ounces.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Chocolate Syrup 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, 44.2 times more Fat, 11 times more Saturated Fat, 850 times more Omega 3, 766.3 times more Omega 6 and 3 times more Protein than Chocolate Syrup.
• While 14 oz of Chocolate Syrup contain 1.9 times more Carbohydrate than Dried Beechnuts.
• 14 ounces of Chocolate Syrup provide inadequate amounts of Omega 3 and Omega 6