Comparing Nutrients in 1 kilogram Crackers, whole-wheat VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Crackers, whole-wheat	Dried Beechnuts	Recommended Dietary Allowance
Energy	147% 4270kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	146% 141g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	64.5% 20.6g	179% 57g	32g per day for Men 19-50 years
Omega 3	527% 8.43g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	359% 61g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	535% 696g	258% 335g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 8.6g	NA	g per day for Men 19-50 years
Fiber	271% 103g	NA	38g per day for Men 19-50 years
Protein	189% 106g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	152% 1.82mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	289% 46.3mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	70% 280μg	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	94% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	227% 272μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Dried Beechnuts	Recommended Dietary Allowance
Calcium	36% 360mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	418% 33.4mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	936% 21.5mg	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	473% 3310mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	NA	55μg per day for Men 19-50 years
Sodium	533% 8000mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, whole-wheat 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, whole-wheat vs Dried Beechnuts:

• 1 kilogram of Crackers, whole-wheat has 5.3 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.7 times more Vitamin B1, 17.7 times more Vitamin B2, 3.7 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Dried Beechnuts provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin C
• Both Crackers, whole-wheat as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Crackers, whole-wheat vs Dried Beechnuts:

• 1 kilogram of Crackers, whole-wheat has 36 times more Calcium, 1.4 times more Iron, more Magnesium, 1.6 times more Manganese, more Phosphorus, 21.1 times more Sodium and 7.3 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.6 times more Copper and 2.9 times more Potassium than Crackers, whole-wheat.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, whole-wheat has 2.1 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.3 times more Energy, 3.5 times more Fat, 2.8 times more Saturated Fat, 2 times more Omega 3 and 3 times more Omega 6 than Crackers, whole-wheat.