Comparing Nutrients in 14 ounces Snacks, popcorn, microwave, 94% fat free VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Dried Beechnuts	Recommended Dietary Allowance
Energy	55% 1596kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.2g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.58g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	102% 133g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.58g	NA	g per day for Men 19-50 years
Fiber	142% 54g	NA	38g per day for Men 19-50 years
Protein	76% 42.5g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	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	64% 0.83mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	11% 1.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	142% 11.4mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	172% 1207mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	49.8% 27.4μg	NA	55μg per day for Men 19-50 years
Sodium	151% 2266mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, 94% fat free VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, popcorn, microwave, 94% fat free 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, popcorn, microwave, 94% fat free vs Dried Beechnuts:

• 14 ounces of Snacks, popcorn, microwave, 94% fat free have 2.4 times more Vitamin B3 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 4.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.3 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, microwave, 94% fat free.
• 14 ounces of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin C
• Both Snacks, popcorn, microwave, 94% fat free as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Snacks, popcorn, microwave, 94% fat free vs Dried Beechnuts:

• 14 ounces of Snacks, popcorn, microwave, 94% fat free have more Magnesium, more Phosphorus, 15 times more Sodium and 7.8 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.6 times more Copper and 3.6 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Dried Beechnuts contain similar levels of Iron and Manganese per 14 ounces.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Snacks, popcorn, microwave, 94% fat free as well as Dried Beechnuts lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, popcorn, microwave, 94% fat free have 2.3 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.4 times more Energy, 8.2 times more Fat, 4.8 times more Saturated Fat, 30.9 times more Omega 3 and 8.5 times more Omega 6 than Snacks, popcorn, microwave, 94% fat free.