Comparing Nutrients in 1 kilogram Dried Beechnuts VS Crackers, multigrain

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Dried Beechnuts	Crackers, multigrain	Recommended Dietary Allowance
Energy	199% 5760kcal	166% 4820kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	103% 33g	32g per day for Men 19-50 years
Omega 3	1063% 17g	851% 13.6g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	614% 104g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	520% 676g	130g per day for Men 19-50 years
Sugars	NA	166% 120g	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	127% 71g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Crackers, multigrain	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	433% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	213% 34mg	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	90% 1.17mg	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	258% 1030μg	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	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	117% 17.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	300% 360μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Crackers, multigrain	Recommended Dietary Allowance
Calcium	1% 10mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	168% 1.5mg	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	324% 26mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	69% 290mg	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	417% 2920mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	50.3% 1710mg	3400mg per day for Men 19-50 years
Selenium	NA	475% 261μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	589% 8830mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Crackers, multigrain per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Crackers, multigrain:

• 1 kilogram of Dried Beechnuts has 1.3 times more Vitamin B2, 5.8 times more Vitamin B6 and more Vitamin C than Crackers, multigrain.
• While 1 kg of Crackers, multigrain contains 1.7 times more Vitamin B1 and 3.9 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Crackers, multigrain provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Crackers, multigrain have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Crackers, multigrain have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Crackers, multigrain:

• 1 kilogram of Dried Beechnuts has 4.4 times more Copper and 5.9 times more Potassium than Crackers, multigrain.
• While 1 kg of Crackers, multigrain contains more Magnesium, more Phosphorus, 23.2 times more Sodium and 2.7 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Crackers, multigrain contain similar levels of Iron per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Crackers, multigrain lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 2.5 times more Fat, 1.7 times more Saturated Fat, 1.2 times more Omega 3 and 1.8 times more Omega 6 than Crackers, multigrain.
• While 1 kg of Crackers, multigrain contains 2 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Crackers, multigrain offer comparable quantities of Energy and Protein per one kilogram.