Comparing Nutrients in 1 kilogram Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Dried Beechnuts	Recommended Dietary Allowance
Energy	160% 4640kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	181% 176g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	397% 127g	179% 57g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	93% 15.7g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	513% 667g	258% 335g	130g per day for Men 19-50 years
Sugars	380% 275g	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	81.6% 31g	NA	38g per day for Men 19-50 years
Protein	175% 98g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.5mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	526% 6.84mg	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	203% 810μg	283% 1130μg	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	11% 10mg	172% 155mg	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	54.7% 8.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Dried Beechnuts	Recommended Dietary Allowance
Calcium	60% 600mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	744% 6.7mg	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	398% 32mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	583% 13.4mg	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	396% 2770mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	96% 3260mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	291% 160μg	NA	55μg per day for Men 19-50 years
Sodium	167% 2510mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	1.1% 41g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Dried Beechnuts:

• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has 2 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 3.4 times more Vitamin B2, 2 times more Vitamin B6, 1.4 times more Vitamin B9 and 15.5 times more Vitamin C than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Dried Beechnuts provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin C
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Dried Beechnuts:

• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has 60 times more Calcium, 1.3 times more Iron, more Magnesium, more Phosphorus, 6.6 times more Sodium and 4.4 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.9 times more Copper and 3.1 times more Potassium than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has 2.2 times more Saturated Fat, 2 times more Carbohydrate and 1.6 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.8 times more Fat, 154.5 times more Omega 3 and 11.7 times more Omega 6 than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Dried Beechnuts offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3