Comparing Nutrients in 14 ounces Dried Beechnuts VS Croutons, plain

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Dried Beechnuts	Croutons, plain	Recommended Dietary Allowance
Energy	79% 2286kcal	55.7% 1615kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	18.7% 6g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	28% 4.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	224% 292g	130g per day for Men 19-50 years
Sugars	NA	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	NA	53.3% 20.2g	38g per day for Men 19-50 years
Protein	44% 24.6g	84.3% 47.2g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Croutons, plain	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	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	7.94% 0.1mg	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	131% 524μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Croutons, plain	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	30% 302mg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	86.3% 2mg	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	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	NA	271% 149μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	185% 2770mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Croutons, plain per 14 oz

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

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Croutons, plain:

• 14 ounces of Dried Beechnuts have 1.4 times more Vitamin B2, 2.2 times more Vitamin B5, 26.3 times more Vitamin B6 and more Vitamin C than Croutons, plain.
• While 14 oz of Croutons, plain contain 2 times more Vitamin B1 and 6.2 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Croutons, plain provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Croutons, plain have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Croutons, plain have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Croutons, plain:

• 14 ounces of Dried Beechnuts have 4.1 times more Copper, 2.7 times more Manganese and 8.2 times more Potassium than Croutons, plain.
• While 14 oz of Croutons, plain contain 76 times more Calcium, 1.7 times more Iron, more Magnesium, more Phosphorus, 18.4 times more Sodium and 2.5 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 1.4 times more Energy, 7.6 times more Fat, 3.8 times more Saturated Fat, 24.3 times more Omega 3 and 15.3 times more Omega 6 than Croutons, plain.
• While 14 oz of Croutons, plain contain 2.2 times more Carbohydrate and 1.9 times more Protein than Dried Beechnuts.