Comparing Nutrients in 14 ounces Dried Beechnuts VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Raspberries	8%	10%	82%

Macro Nutrients

	Dried Beechnuts	Raspberries	Recommended Dietary Allowance
Energy	79% 2286kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	NA	24% 17.5g	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	13% 9.33g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	NA	68% 25.8g	38g per day for Men 19-50 years
Protein	44% 24.6g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Raspberries	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	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	45.4% 13.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	112% 448μg	21% 83.3μg	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	116% 104mg	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	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Raspberries	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	39.7% 0.36mg	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	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	116% 2.66mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.71% 26g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Raspberries per 14 oz

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

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

• 14 ounces of Dried Beechnuts have 9.5 times more Vitamin B1, 9.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.8 times more Vitamin B5, 12.4 times more Vitamin B6 and 5.4 times more Vitamin B9 than Raspberries.
• While 14 oz of Raw Raspberries contain 1.7 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Raw Raspberries have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Raspberries:

• 14 ounces of Dried Beechnuts have 7.4 times more Copper, 3.6 times more Iron, 2 times more Manganese, 6.7 times more Potassium and 38 times more Sodium than Raspberries.
• While 14 oz of Raw Raspberries contain 25 times more Calcium, more Magnesium, more Phosphorus and 13 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Raspberries contain similar levels of Zinc 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 11.1 times more Energy, 76.9 times more Fat, 301 times more Saturated Fat, 13.5 times more Omega 3, 73.9 times more Omega 6, 2.8 times more Carbohydrate and 5.2 times more Protein than Raspberries.
• 14 ounces of Raspberries provide inadequate amounts of Energy and Omega 6