Comparing Nutrients in 1 kilogram Dried Beechnuts VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Dried Beechnuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	199% 5760kcal	166% 4810kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	285% 277g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	798% 255g	32g per day for Men 19-50 years
Omega 3	1063% 17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	4.94% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	430% 559g	130g per day for Men 19-50 years
Sugars	NA	499% 362g	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	NA	168% 64g	38g per day for Men 19-50 years
Protein	111% 62g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	34.6% 0.45mg	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	283% 1130μg	55% 220μg	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	172% 155mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	1% 10mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	400% 3.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	308% 24.6mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	538% 12.4mg	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	0% 0mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	NA	156% 86μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	85.3% 1280mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	93% 10mg	11mg per day for Men 19-50 years
Water	1.8% 66g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Candies, coconut bar, not chocolate covered per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Candies, coconut bar, not chocolate covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Candies, coconut bar, not chocolate covered:

• 1 kilogram of Dried Beechnuts has 4.4 times more Vitamin B1, 17.7 times more Vitamin B2, 2 times more Vitamin B3, 3.7 times more Vitamin B5, 15.2 times more Vitamin B6, 5.1 times more Vitamin B9 and 5.7 times more Vitamin C than Candies, coconut bar, not chocolate covered.
• 1 kilogram of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2
• Both Dried Beechnuts as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Candies, coconut bar, not chocolate covered:

• 1 kilogram of Dried Beechnuts has 1.9 times more Copper, 3.2 times more Iron and 3.5 times more Potassium than Candies, coconut bar, not chocolate covered.
• While 1 kg of Candies, coconut bar, not chocolate covered contains 43 times more Calcium, more Magnesium, more Phosphorus, 3.4 times more Sodium and 2.8 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Candies, coconut bar, not chocolate covered contain similar levels of Manganese 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 Dried Beechnuts has 1.8 times more Fat, more Omega 3, 218.9 times more Omega 6 and 2.9 times more Protein than Candies, coconut bar, not chocolate covered.
• While 1 kg of Candies, coconut bar, not chocolate covered contains 4.5 times more Saturated Fat and 1.7 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Candies, coconut bar, not chocolate covered offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6