Comparing Nutrients in 14 ounces Snacks, granola bars, soft, almond, confectioners coating VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Dried Beechnuts	Recommended Dietary Allowance
Energy	62.3% 1806kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.4g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	70.3% 22.5g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	84.7% 14.4g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	102% 133g	130g per day for Men 19-50 years
Sugars	186% 135g	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	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	45% 17g	NA	38g per day for Men 19-50 years
Protein	61% 34g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	18% 71.4μg	112% 448μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	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	201% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Dried Beechnuts	Recommended Dietary Allowance
Calcium	54% 540mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	295% 2.66mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	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	74% 5.9mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	109% 762mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	NA	55μg per day for Men 19-50 years
Sodium	129% 1929mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.94% 34.7g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, almond, confectioners coating VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bars, soft, almond, confectioners coating 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 bars, soft, almond, confectioners coating vs Dried Beechnuts:

• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have 1.5 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 3 times more Vitamin B1, 2.4 times more Vitamin B5, 9.5 times more Vitamin B6, 6.3 times more Vitamin B9 and 77.5 times more Vitamin C than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Dried Beechnuts provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin C
• 14 ounces of Dried Beechnuts have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Dried Beechnuts have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Snacks, granola bars, soft, almond, confectioners coating vs Dried Beechnuts:

• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have 136 times more Calcium, more Magnesium, more Phosphorus, 12.8 times more Sodium and 3.9 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2 times more Copper, 1.7 times more Iron, 1.4 times more Manganese and 3.2 times more Potassium than Snacks, granola bars, soft, almond, confectioners coating.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have 1.8 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.3 times more Energy, 2.5 times more Fat, 121.4 times more Omega 3 and 5.1 times more Omega 6 than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Dried Beechnuts offer comparable quantities of Saturated Fat per 14 ounces.
• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3