Comparing Nutrients in 1 kilogram Dried Beechnuts VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Dried Beechnuts	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	199% 5760kcal	176% 5100kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	272% 264g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	174% 55.6g	32g per day for Men 19-50 years
Omega 3	1063% 17g	966% 15.5g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	681% 116g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	472% 613g	130g per day for Men 19-50 years
Sugars	NA	113% 81.8g	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	4% 2.9g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 69.5g	g per day for Men 19-50 years
Fiber	NA	60.5% 23g	38g per day for Men 19-50 years
Protein	111% 62g	119% 66.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Crackers, standard snack-type, regular	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	347% 4.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	351% 4.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	272% 43.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	48.5% 0.63mg	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	230% 920μg	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	202% 30.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	578% 693μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	1% 10mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	116% 1.04mg	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	504% 40.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	213% 4.9mg	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	354% 2480mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	34.7% 1180mg	3400mg per day for Men 19-50 years
Selenium	NA	122% 67μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	484% 7260mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.85% 31.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Crackers, standard snack-type, regular per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Crackers, standard snack-type, regular:

• 1 kilogram of Dried Beechnuts has 2.2 times more Vitamin B5, 10.9 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, regular.
• While 1 kg of Crackers, standard snack-type, regular contains 1.4 times more Vitamin B1 and 5 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Crackers, standard snack-type, regular provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Crackers, standard snack-type, regular have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Crackers, standard snack-type, regular:

• 1 kilogram of Dried Beechnuts has 6.4 times more Copper, 2.7 times more Manganese and 8.6 times more Potassium than Crackers, standard snack-type, regular.
• While 1 kg of Crackers, standard snack-type, regular contains 120 times more Calcium, 1.6 times more Iron, more Magnesium, more Phosphorus, 19.1 times more Sodium and 1.4 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 1.9 times more Fat and 1.6 times more Omega 6 than Crackers, standard snack-type, regular.
• While 1 kg of Crackers, standard snack-type, regular contains 1.8 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Crackers, standard snack-type, regular offer comparable quantities of Energy, Saturated Fat, Omega 3 and Protein per one kilogram.