Comparing Nutrients in 14 ounces Dried Beechnuts VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Dried Beechnuts	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	79% 2286kcal	69.3% 2008kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	47% 15g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	78.6% 1.26g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	240% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	158% 205g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	138% 52.4g	38g per day for Men 19-50 years
Protein	44% 24.6g	123% 68.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Snacks, oriental mix, rice-based	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	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	22% 0.29mg	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	37.7% 151μg	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	1.32% 1.2mg	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	148% 22.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	59% 0.53mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	112% 468mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	220% 5.05mg	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	149% 1040mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	NA	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	109% 1639mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Snacks, oriental mix, rice-based per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Beechnuts versus 14 oz of Snacks, oriental mix, rice-based to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Snacks, oriental mix, rice-based:

• 14 ounces of Dried Beechnuts have 2.6 times more Vitamin B2, 1.9 times more Vitamin B5, 9.5 times more Vitamin B6, 3 times more Vitamin B9 and 51.7 times more Vitamin C than Snacks, oriental mix, rice-based.
• While 14 oz of Snacks, oriental mix, rice-based contain 3.5 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Snacks, oriental mix, rice-based provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Snacks, oriental mix, rice-based:

• 14 ounces of Dried Beechnuts have 5 times more Copper and 3.1 times more Potassium than Snacks, oriental mix, rice-based.
• While 14 oz of Snacks, oriental mix, rice-based contain 54 times more Calcium, more Magnesium, more Phosphorus, 10.9 times more Sodium and 7.4 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Snacks, oriental mix, rice-based contain similar levels of Iron and Manganese 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 2 times more Fat, 1.5 times more Saturated Fat, 5.4 times more Omega 3 and 1.8 times more Omega 6 than Snacks, oriental mix, rice-based.
• While 14 oz of Snacks, oriental mix, rice-based contain 1.5 times more Carbohydrate and 2.8 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Snacks, oriental mix, rice-based offer comparable quantities of Energy per 14 ounces.