Comparing Nutrients in 14 ounces Dried Beechnuts VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Dried Beechnuts	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	79% 2286kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	50.5% 8.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	232% 302g	130g per day for Men 19-50 years
Sugars	NA	3.56% 2.58g	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	% 2.58g	g per day for Men 19-50 years
Fiber	NA	142% 54g	38g per day for Men 19-50 years
Protein	44% 24.6g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Snacks, popcorn, microwave, 94% fat free	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	52% 8.33mg	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	64% 0.83mg	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	18% 71.4μg	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	0% 0mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	116% 1.04mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	187% 4.3mg	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	172% 1207mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	NA	49.8% 27.4μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Snacks, popcorn, microwave, 94% fat free per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Beechnuts versus 14 oz of Snacks, popcorn, microwave, 94% fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Snacks, popcorn, microwave, 94% fat free:

• 14 ounces of Dried Beechnuts have 4.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.3 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, microwave, 94% fat free.
• While 14 oz of Snacks, popcorn, microwave, 94% fat free contain 2.4 times more Vitamin B3 than Dried Beechnuts.
• 14 ounces of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Snacks, popcorn, microwave, 94% fat free:

• 14 ounces of Dried Beechnuts have 2.6 times more Copper, 1.2 times more Manganese and 3.6 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• While 14 oz of Snacks, popcorn, microwave, 94% fat free contain more Magnesium, more Phosphorus, 15 times more Sodium and 7.8 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Snacks, popcorn, microwave, 94% fat free contain similar levels of Iron per 14 ounces.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Beechnuts have 1.4 times more Energy, 8.2 times more Fat, 4.8 times more Saturated Fat, 30.9 times more Omega 3 and 8.5 times more Omega 6 than Snacks, popcorn, microwave, 94% fat free.
• While 14 oz of Snacks, popcorn, microwave, 94% fat free contain 2.3 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.