Comparing Nutrients in 14 ounces Snacks, granola bar, fruit-filled, nonfat VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Dried Beechnuts	Recommended Dietary Allowance
Energy	47% 1357kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	102% 133g	130g per day for Men 19-50 years
Sugars	248% 180g	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	41% 29.6g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 133g	NA	g per day for Men 19-50 years
Fiber	77.3% 29.4g	NA	38g per day for Men 19-50 years
Protein	42% 23.4g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	485% 6.3mg	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	314% 1254μg	112% 448μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	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	5.82% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	295% 2.66mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	198% 16mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	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	69% 484mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bar, fruit-filled, nonfat 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 Snacks, granola bar, fruit-filled, nonfat vs Dried Beechnuts:

• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have 2.3 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin B12 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 10.1 times more Vitamin B1, 5.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 9.1 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C
• 14 ounces of Dried Beechnuts have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Dried Beechnuts have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Snacks, granola bar, fruit-filled, nonfat vs Dried Beechnuts:

• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have 1.6 times more Iron, more Magnesium, more Phosphorus and 3.9 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.9 times more Copper, 4.6 times more Potassium and 2.4 times more Sodium than Snacks, granola bar, fruit-filled, nonfat.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Snacks, granola bar, fruit-filled, nonfat as well as Dried Beechnuts lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have 2.3 times more Carbohydrate than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.7 times more Energy, 55.6 times more Fat, 28.6 times more Saturated Fat, 89.5 times more Omega 3 and 55.4 times more Omega 6 than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Dried Beechnuts offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6