Comparing Nutrients in 1 kilogram Dried Beechnuts VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Dried Beechnuts	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	199% 5760kcal	160% 4630kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	183% 177g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	64.3% 20.6g	32g per day for Men 19-50 years
Omega 3	1063% 17g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	205% 34.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	505% 657g	130g per day for Men 19-50 years
Sugars	NA	16.3% 12g	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	1.24% 0.9g	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	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	81.6% 31g	38g per day for Men 19-50 years
Protein	111% 62g	181% 102g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	678% 8.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	395% 5.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	401% 64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	65.4% 0.85mg	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	383% 1530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	172% 155mg	NA	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	245% 36.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	231% 277μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	1% 10mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	149% 1.34mg	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	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	246% 5.65mg	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	239% 1670mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	NA	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	647% 9700mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	99% 11mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Crackers, flavored, fish-shaped per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Crackers, flavored, fish-shaped:

• 1 kilogram of Dried Beechnuts has 1.4 times more Vitamin B5 and 8 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While 1 kg of Crackers, flavored, fish-shaped contains 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 7.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Dried Beechnuts.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Crackers, flavored, fish-shaped:

• 1 kilogram of Dried Beechnuts has 5 times more Copper, 2.4 times more Manganese and 4.5 times more Potassium than Crackers, flavored, fish-shaped.
• While 1 kg of Crackers, flavored, fish-shaped contains 83 times more Calcium, 1.9 times more Iron, more Magnesium, more Phosphorus, 25.5 times more Sodium and 3 times more Zinc than Dried Beechnuts.
• 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 1.2 times more Energy, 2.8 times more Fat, 2.8 times more Saturated Fat, 4 times more Omega 3 and 5.3 times more Omega 6 than Crackers, flavored, fish-shaped.
• While 1 kg of Crackers, flavored, fish-shaped contains 2 times more Carbohydrate and 1.6 times more Protein than Dried Beechnuts.