Comparing Nutrients in 1 kilogram Crackers, saltines (includes oyster, soda, soup) VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Dried Beechnuts	Recommended Dietary Allowance
Energy	144% 4180kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.5g	179% 57g	32g per day for Men 19-50 years
Omega 3	346% 5.53g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 741g	258% 335g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	2.62% 1.9g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	NA	38g per day for Men 19-50 years
Protein	169% 95g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	585% 7mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	375% 4.87mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	403% 64.4mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	335% 1340μg	283% 1130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	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	76.7% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Dried Beechnuts	Recommended Dietary Allowance
Calcium	19% 190mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	696% 55.7mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	298% 6.86mg	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	146% 1020mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	187% 103μg	NA	55μg per day for Men 19-50 years
Sodium	627% 9410mg	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	1.36% 50.5g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, saltines (includes oyster, soda, soup) 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, saltines (includes oyster, soda, soup) vs Dried Beechnuts:

• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) has 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 7.3 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.7 times more Vitamin B5, 8 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Dried Beechnuts provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin B12
• Both Crackers, saltines (includes oyster, soda, soup) as well as Dried Beechnuts have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Crackers, saltines (includes oyster, soda, soup) vs Dried Beechnuts:

• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) has 2.3 times more Iron, more Magnesium, more Phosphorus, 24.8 times more Sodium and 1.9 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4.8 times more Copper, 2 times more Manganese and 6.7 times more Potassium than Crackers, saltines (includes oyster, soda, soup).
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Crackers, saltines (includes oyster, soda, soup) as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) has 2.2 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.4 times more Energy, 5.8 times more Fat, 3.5 times more Saturated Fat, 3.1 times more Omega 3 and 4.3 times more Omega 6 than Crackers, saltines (includes oyster, soda, soup).