Comparing Nutrients in 14 ounces Dried Beechnuts VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Dried Beechnuts	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	79% 2286kcal	67.3% 1953kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	100% 32g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	200% 259g	130g per day for Men 19-50 years
Sugars	NA	180% 131g	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	2.14% 1.55g	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	% 4.8g	g per day for Men 19-50 years
Sucrose	NA	% 124g	g per day for Men 19-50 years
Fiber	NA	21% 7.94g	38g per day for Men 19-50 years
Protein	44% 24.6g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	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	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	66% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	17.7% 0.23mg	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	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68.4% 61.5mg	0% 0mg	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	53% 7.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	111% 134μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	142% 1.3mg	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	277% 22mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	107% 2.46mg	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	62% 433mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	20% 679mg	3400mg per day for Men 19-50 years
Selenium	NA	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	82.3% 1234mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Beechnuts versus 14 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 14 ounces of Dried Beechnuts have 1.2 times more Vitamin B2, 11.8 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 14 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 3 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 14 ounces of Dried Beechnuts have 2.1 times more Copper, 2.2 times more Manganese and 5.9 times more Potassium than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 14 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 21 times more Calcium, 2.3 times more Iron, more Magnesium, more Phosphorus, 8.2 times more Sodium and 2 times more Zinc than Dried Beechnuts.
• 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 2 times more Fat, 1.9 times more Omega 3, 2.4 times more Omega 6 and 1.2 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 14 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 1.4 times more Saturated Fat and 2 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched offer comparable quantities of Energy per 14 ounces.