Comparing Nutrients in 14 ounces Rolls, hamburger or hot dog, wheat/cracked wheat VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Dried Beechnuts	Recommended Dietary Allowance
Energy	37% 1068kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	14.8% 14.3g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	9.25% 2.96g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	46% 0.73g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 188g	102% 133g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	NA	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	16.4% 12g	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	% 9.13g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	NA	38g per day for Men 19-50 years
Protein	83% 46.4g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	12% 107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89% 1.15mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.8% 0.5mg	209% 2.7mg	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	83.3% 333μg	112% 448μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	31.4% 0.75μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.73% 5.16mg	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Dried Beechnuts	Recommended Dietary Allowance
Calcium	77.8% 778mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	295% 2.66mg	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	145% 11.6mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	231% 5.32mg	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	87.3% 611mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	NA	55μg per day for Men 19-50 years
Sodium	123% 1838mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	3.78% 140g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, wheat/cracked wheat VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Rolls, hamburger or hot dog, wheat/cracked wheat versus 14 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat vs Dried Beechnuts:

• 14 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have more Vitamin A, 1.8 times more Vitamin B1, 5.4 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 5.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 11.9 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
• 14 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C
• 14 ounces of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 14 ounces for Rolls, hamburger or hot dog, wheat/cracked wheat vs Dried Beechnuts:

• 14 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have 196 times more Calcium, more Magnesium, more Phosphorus, 12.2 times more Sodium and 3.3 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 4.1 times more Copper and 5.6 times more Potassium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Dried Beechnuts 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 Rolls, hamburger or hot dog, wheat/cracked wheat have 1.4 times more Carbohydrate and 1.9 times more Protein than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.1 times more Energy, 13.9 times more Fat, 7.7 times more Saturated Fat, 9.2 times more Omega 3 and 11.4 times more Omega 6 than Rolls, hamburger or hot dog, wheat/cracked wheat.