Comparing Nutrients in 1 kilogram Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Dried Beechnuts	Recommended Dietary Allowance
Energy	154% 4460kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	161% 156g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	NA	179% 57g	32g per day for Men 19-50 years
Omega 3	NA	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	NA	1082% 184g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 643g	258% 335g	130g per day for Men 19-50 years
Sugars	13.8% 10g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	426% 162g	NA	38g per day for Men 19-50 years
Protein	215% 121g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	337% 54mg	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	NA	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	NA	283% 1130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Dried Beechnuts	Recommended Dietary Allowance
Calcium	223% 2230mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	716% 6.44mg	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	396% 31.7mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	471% 1980mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1096% 25mg	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	603% 4220mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	140% 4770mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	358% 197μg	NA	55μg per day for Men 19-50 years
Sodium	391% 5870mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	268% 29.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	1.16% 43g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Mary's Gone Crackers, Original Crackers, Organic Gluten Free 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 Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Dried Beechnuts:

• 1 kilogram of Mary's Gone Crackers, Original Crackers, Organic Gluten Free has 6.1 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.4 times more Vitamin B1 and 1.7 times more Vitamin B2 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparing minerals per 1 kilogram for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Dried Beechnuts:

• 1 kilogram of Mary's Gone Crackers, Original Crackers, Organic Gluten Free has 223 times more Calcium, 1.3 times more Iron, more Magnesium, 1.9 times more Manganese, more Phosphorus, 15.4 times more Sodium and 8.2 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.1 times more Potassium than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Dried Beechnuts contain similar levels of Copper per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mary's Gone Crackers, Original Crackers, Organic Gluten Free has 1.9 times more Carbohydrate and 1.9 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.3 times more Energy and 3.2 times more Fat than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.