Comparing Nutrients in 14 ounces Dried Beechnuts VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Dried Beechnuts	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Energy	79% 2286kcal	52% 1512kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	27% 4.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	242% 314g	130g per day for Men 19-50 years
Sugars	NA	12% 8.77g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	44% 24.6g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	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	152% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	35.4% 0.46mg	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	170% 679μg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	116% 1.05mg	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	214% 17mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	309% 7.1mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	17% 579mg	3400mg per day for Men 19-50 years
Selenium	NA	42% 23μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Beechnuts versus 14 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 14 ounces of Dried Beechnuts have 3.2 times more Vitamin B5, 5.9 times more Vitamin B6 and more Vitamin C than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 14 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 6 times more Vitamin B3 and 1.5 times more Vitamin B9 than Dried Beechnuts.
• 14 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 14 ounces of Dried Beechnuts have 2.5 times more Copper and 7 times more Potassium than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 14 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 36 times more Calcium, 1.8 times more Iron, more Magnesium, 1.3 times more Manganese, more Phosphorus, 6.6 times more Sodium and 2.4 times more Zinc than Dried Beechnuts.
• 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 1.5 times more Energy, 14.3 times more Fat, 7.6 times more Saturated Fat, 28.3 times more Omega 3 and 16 times more Omega 6 than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 14 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 2.4 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.