Comparing Nutrients in 1 kilogram Crackers, cream, Gamesa Sabrosas VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Dried Beechnuts	Recommended Dietary Allowance
Energy	167% 4840kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	168% 53.6g	179% 57g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	497% 646g	258% 335g	130g per day for Men 19-50 years
Sugars	129% 94g	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	13% 9.5g	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	% 9.2g	NA	g per day for Men 19-50 years
Sucrose	% 62.2g	NA	g per day for Men 19-50 years
Fiber	63% 24g	NA	38g per day for Men 19-50 years
Protein	125% 70g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	248% 2.98mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 50.8mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.62mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	373% 1490μg	283% 1130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	192% 4.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	106% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Dried Beechnuts	Recommended Dietary Allowance
Calcium	26% 260mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	923% 73.8mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	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	140% 980mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	173% 95μg	NA	55μg per day for Men 19-50 years
Sodium	765% 11480mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	1.2% 44.5g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, cream, Gamesa Sabrosas VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, cream, Gamesa Sabrosas 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 Crackers, cream, Gamesa Sabrosas vs Dried Beechnuts:

• 1 kilogram of Crackers, cream, Gamesa Sabrosas has 5.8 times more Vitamin B3, 1.3 times more Vitamin B9 and more Vitamin B12 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.5 times more Vitamin B2, 2 times more Vitamin B5 and 10.5 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Dried Beechnuts provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin B12

Comparing minerals per 1 kilogram for Crackers, cream, Gamesa Sabrosas vs Dried Beechnuts:

• 1 kilogram of Crackers, cream, Gamesa Sabrosas has 26 times more Calcium, 3 times more Iron, more Magnesium, more Phosphorus, 30.2 times more Sodium and 1.8 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 6 times more Copper, 1.7 times more Manganese and 7.9 times more Potassium than Crackers, cream, Gamesa Sabrosas.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, cream, Gamesa Sabrosas has 1.9 times more Carbohydrate than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.5 times more Fat, 37.8 times more Omega 3 and 7.7 times more Omega 6 than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Dried Beechnuts offer comparable quantities of Energy, Saturated Fat and Protein per one kilogram.