Comparing Nutrients in 1 kilogram Dried Beechnuts VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Dried Beechnuts	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	199% 5760kcal	140% 4060kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	109% 106g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	165% 53g	32g per day for Men 19-50 years
Omega 3	1063% 17g	73.8% 1.18g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	543% 705g	130g per day for Men 19-50 years
Sugars	NA	292% 212g	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	92% 35g	38g per day for Men 19-50 years
Protein	111% 62g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	379% 4.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	241% 38.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	57% 0.74mg	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	295% 1180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	79% 1.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	172% 155mg	0% 0mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	1% 10mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	112% 1mg	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	308% 24.6mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	NA	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	276% 1930mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	90% 3070mg	3400mg per day for Men 19-50 years
Selenium	NA	435% 239μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	1.8% 66g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cookies, Marie biscuit per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Cookies, Marie biscuit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Cookies, Marie biscuit:

• 1 kilogram of Dried Beechnuts has 9.2 times more Vitamin B6 and more Vitamin C than Cookies, Marie biscuit.
• While 1 kg of Cookies, Marie biscuit contains 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 4.4 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• Both Dried Beechnuts and Cookies, Marie biscuit provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin B12
• 1 kilogram of Cookies, Marie biscuit have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Cookies, Marie biscuit have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Cookies, Marie biscuit:

• 1 kilogram of Dried Beechnuts has 6.6 times more Copper, more Iron and 3.3 times more Potassium than Cookies, Marie biscuit.
• While 1 kg of Cookies, Marie biscuit contains more Magnesium, more Phosphorus, 9.7 times more Sodium and 1.7 times more Zinc than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• 1 kilogram of Cookies, Marie biscuit lack sufficient amounts of Iron
• Both Dried Beechnuts as well as Cookies, Marie biscuit lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 1.4 times more Energy, 4.7 times more Fat, 14.4 times more Omega 3 and 11.8 times more Omega 6 than Cookies, Marie biscuit.
• While 1 kg of Cookies, Marie biscuit contains 2.1 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Cookies, Marie biscuit offer comparable quantities of Saturated Fat and Protein per one kilogram.