Comparing Nutrients in 14 ounces Dried Beechnuts VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Dried Beechnuts	Garlic bread, frozen	Recommended Dietary Allowance
Energy	79% 2286kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	65.5% 21g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	127% 166g	130g per day for Men 19-50 years
Sugars	NA	20.2% 14.6g	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	3.4% 2.46g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	26% 9.92g	38g per day for Men 19-50 years
Protein	44% 24.6g	59.3% 33g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	153% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	25.3% 0.33mg	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	185% 738μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	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	5.95% 35.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	31.2% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	47.6% 0.43mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	76% 1.75mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	NA	120% 66μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	0.71% 26g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Garlic bread, frozen per 14 oz

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

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Garlic bread, frozen:

• 14 ounces of Dried Beechnuts have 2 times more Vitamin B2, 1.4 times more Vitamin B5, 8.2 times more Vitamin B6 and 77.5 times more Vitamin C than Garlic bread, frozen.
• While 14 oz of Garlic bread, frozen contain 1.5 times more Vitamin B1, 4.7 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin B12 than Dried Beechnuts.
• 14 ounces of Dried Beechnuts have insufficient amounts of Vitamin B12
• 14 ounces of Garlic bread, frozen have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Garlic bread, frozen have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Garlic bread, frozen:

• 14 ounces of Dried Beechnuts have 6.2 times more Copper, 3 times more Manganese and 9.9 times more Potassium than Garlic bread, frozen.
• While 14 oz of Garlic bread, frozen contain 27 times more Calcium, more Magnesium, more Phosphorus, 14.3 times more Sodium and 2.4 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Garlic bread, frozen contain similar levels of Iron 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 1.6 times more Energy, 3 times more Fat, 44.7 times more Omega 3 and 3.4 times more Omega 6 than Garlic bread, frozen.
• While 14 oz of Garlic bread, frozen contain 1.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Garlic bread, frozen offer comparable quantities of Saturated Fat and Carbohydrate per 14 ounces.