Comparing Nutrients in 14 ounces Dried Beechnuts VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Dried Beechnuts	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	79% 2286kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	174% 169g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	304% 97g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	28.5% 4.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	140% 182g	130g per day for Men 19-50 years
Sugars	NA	131% 95g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 95g	g per day for Men 19-50 years
Fiber	NA	114% 43.3g	38g per day for Men 19-50 years
Protein	44% 24.6g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	11.6% 0.15mg	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	NA	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	NA	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	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	781% 7.03mg	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	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	336% 7.74mg	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	175% 1222mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	83.5% 2838mg	3400mg per day for Men 19-50 years
Selenium	NA	49% 27μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Dark Chocolate 70% per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Beechnuts versus 14 oz of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Dark Chocolate 70%:

• 14 ounces of Dried Beechnuts have 8.9 times more Vitamin B1, 4.8 times more Vitamin B2, 2.2 times more Vitamin B5 and 18 times more Vitamin B6 than Dark Chocolate 70%.
• Both Dried Beechnuts and Dark Chocolate 70% provide similar amounts of Vitamin B3 per 14 ounces.
• Both Dried Beechnuts as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Dark Chocolate 70%:

• 14 ounces of Dried Beechnuts have 1.4 times more Potassium and 1.9 times more Sodium than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 73 times more Calcium, 2.6 times more Copper, 4.8 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus and 9.2 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 50 times more Omega 3 and 15.1 times more Omega 6 than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 4.3 times more Saturated Fat, 1.4 times more Carbohydrate and 1.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Dark Chocolate 70% offer comparable quantities of Energy and Fat per 14 ounces.