Comparing Nutrients in 14 ounces Dried Beechnuts VS Sweetened Dried Mango

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Sweetened Dried Mango	3%	3%	94%

Macro Nutrients

	Dried Beechnuts	Sweetened Dried Mango	Recommended Dietary Allowance
Energy	79% 2286kcal	43.7% 1266kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	1.42% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	240% 312g	130g per day for Men 19-50 years
Sugars	NA	363% 263g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	44% 24.6g	17.4% 9.72g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Sweetened Dried Mango	Recommended Dietary Allowance
Vitamin A	0% 0μg	29.5% 266μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	49.6% 7.94mg	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	102% 1.33mg	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	67.5% 270μg	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	187% 168mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Sweetened Dried Mango	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	132% 1.2mg	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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	1726% 39.7mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.71% 26g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Sweetened Dried Mango per 14 oz

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

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Sweetened Dried Mango:

• 14 ounces of Dried Beechnuts have 4.9 times more Vitamin B1, 4.4 times more Vitamin B2, 2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Sweetened Dried Mango.
• While 14 oz of Sweetened Dried Mango contain more Vitamin A, 2.3 times more Vitamin B3 and 2.7 times more Vitamin C than Dried Beechnuts.
• 14 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Sweetened Dried Mango:

• 14 ounces of Dried Beechnuts have 2.2 times more Copper, 10.7 times more Iron and 3.6 times more Potassium than Sweetened Dried Mango.
• While 14 oz of Sweetened Dried Mango contain more Magnesium, 7.5 times more Manganese, more Phosphorus and 4.3 times more Sodium than Dried Beechnuts.
• Both Dried Beechnuts and Sweetened Dried Mango contain similar levels of Zinc per 14 ounces.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Sweetened Dried Mango lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Beechnuts have 1.8 times more Energy, 42.4 times more Fat, 19.9 times more Saturated Fat, 10.6 times more Omega 3, 301.5 times more Omega 6 and 2.5 times more Protein than Sweetened Dried Mango.
• While 14 oz of Sweetened Dried Mango contain 2.3 times more Carbohydrate than Dried Beechnuts.
• 14 ounces of Sweetened Dried Mango provide inadequate amounts of Omega 6