Comparing Nutrients in 1 kilogram Cracker, meal VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cracker, meal	Dried Beechnuts	Recommended Dietary Allowance
Energy	132% 3830kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	8.47% 2.7g	179% 57g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	40% 6.83g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	622% 809g	258% 335g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	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	68.4% 26g	NA	38g per day for Men 19-50 years
Protein	166% 93g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	580% 6.96mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	360% 4.68mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.67mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	340% 1360μg	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	0% 0mg	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	28.7% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Dried Beechnuts	Recommended Dietary Allowance
Calcium	23% 230mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	580% 46.4mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	410% 9.44mg	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	149% 1040mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	769% 423μg	NA	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.05% 76g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Cracker, meal 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 Cracker, meal vs Dried Beechnuts:

• 1 kilogram of Cracker, meal has 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 6.5 times more Vitamin B3 and 1.2 times more Vitamin B9 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2 times more Vitamin B5, 17.5 times more Vitamin B6 and more Vitamin C than Cracker, meal.
• 1 kilogram of Cracker, meal have insufficient amounts of Vitamin C
• Both Cracker, meal as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cracker, meal vs Dried Beechnuts:

• 1 kilogram of Cracker, meal has 23 times more Calcium, 1.9 times more Iron, more Magnesium, more Phosphorus and 1.9 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 3 times more Copper, 1.4 times more Manganese, 8.8 times more Potassium and 2.4 times more Sodium than Cracker, meal.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cracker, meal has 2.4 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.5 times more Energy, 29.4 times more Fat, 21.1 times more Saturated Fat, 43.6 times more Omega 3 and 26.9 times more Omega 6 than Cracker, meal.