Comparing Nutrients in 14 ounces Dried Beechnuts VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Dried Beechnuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	79% 2286kcal	66% 1909kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	317% 101g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	1.96% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	171% 222g	130g per day for Men 19-50 years
Sugars	NA	198% 144g	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	67% 25.4g	38g per day for Men 19-50 years
Protein	44% 24.6g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Candies, coconut bar, not chocolate covered	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	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	13.7% 0.18mg	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	22% 87.3μg	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	12% 10.7mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	159% 1.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	214% 4.9mg	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	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	34.3% 1167mg	3400mg per day for Men 19-50 years
Selenium	NA	62% 34μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	0.71% 26g	1.42% 52.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Candies, coconut bar, not chocolate covered per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Beechnuts versus 14 oz of Candies, coconut bar, not chocolate covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Candies, coconut bar, not chocolate covered:

• 14 ounces of Dried Beechnuts have 4.4 times more Vitamin B1, 17.7 times more Vitamin B2, 2 times more Vitamin B3, 3.7 times more Vitamin B5, 15.2 times more Vitamin B6, 5.1 times more Vitamin B9 and 5.7 times more Vitamin C than Candies, coconut bar, not chocolate covered.
• 14 ounces of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2
• Both Dried Beechnuts as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Candies, coconut bar, not chocolate covered:

• 14 ounces of Dried Beechnuts have 1.9 times more Copper, 3.2 times more Iron and 3.5 times more Potassium than Candies, coconut bar, not chocolate covered.
• While 14 oz of Candies, coconut bar, not chocolate covered contain 43 times more Calcium, more Magnesium, more Phosphorus, 3.4 times more Sodium and 2.8 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Candies, coconut bar, not chocolate covered contain similar levels of Manganese per 14 ounces.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Beechnuts have 1.8 times more Fat, more Omega 3, 218.9 times more Omega 6 and 2.9 times more Protein than Candies, coconut bar, not chocolate covered.
• While 14 oz of Candies, coconut bar, not chocolate covered contain 4.5 times more Saturated Fat and 1.7 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Candies, coconut bar, not chocolate covered offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6