Comparing Nutrients in 14 ounces Dried Beechnuts VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Strawberries	7%	7%	86%

Macro Nutrients

	Dried Beechnuts	Strawberries	Recommended Dietary Allowance
Energy	79% 2286kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	NA	26.8% 19.4g	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	13.4% 9.7g	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	% 7.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.87g	g per day for Men 19-50 years
Fiber	NA	21% 7.94g	38g per day for Men 19-50 years
Protein	44% 24.6g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Strawberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	9.58% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.5% 0.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	112% 448μg	24% 95μg	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	259% 233mg	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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Strawberries	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.44% 17.5μg	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	66.6% 1.53mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	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	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.71% 26g	9.76% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Strawberries per 14 oz

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

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

• 14 ounces of Dried Beechnuts have 12.7 times more Vitamin B1, 16.9 times more Vitamin B2, 2.3 times more Vitamin B3, 7.4 times more Vitamin B5, 14.6 times more Vitamin B6 and 4.7 times more Vitamin B9 than Strawberries.
• While 14 oz of Raw Strawberries contain 3.8 times more Vitamin C than Dried Beechnuts.
• 14 ounces of Strawberries have insufficient amounts of Vitamin B2
• Both Dried Beechnuts as well as Raw Strawberries have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Strawberries:

• 14 ounces of Dried Beechnuts have 14 times more Copper, 6 times more Iron, 3.5 times more Manganese, 6.6 times more Potassium, 38 times more Sodium and 2.6 times more Zinc than Strawberries.
• While 14 oz of Raw Strawberries contain more Magnesium, more Phosphorus and 13.8 times more Water than Dried Beechnuts.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• 14 ounces of Strawberries lack sufficient amounts of Zinc
• Both Dried Beechnuts as well as Raw Strawberries lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Beechnuts have 18 times more Energy, 166.7 times more Fat, 381.3 times more Saturated Fat, 26.2 times more Omega 3, 204.3 times more Omega 6, 4.4 times more Carbohydrate and 9.3 times more Protein than Strawberries.
• 14 ounces of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein