Comparing Nutrients in 1 kilogram Dried Beechnuts VS Snacks, potato sticks

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Dried Beechnuts	Snacks, potato sticks	Recommended Dietary Allowance
Energy	199% 5760kcal	180% 5220kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	355% 344g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	278% 88.8g	32g per day for Men 19-50 years
Omega 3	1063% 17g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	1047% 178g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	410% 533g	130g per day for Men 19-50 years
Sugars	NA	3.03% 2.2g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	111% 62g	120% 67g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Snacks, potato sticks	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	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	299% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	80.6% 4.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	246% 3.2mg	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	100% 400μg	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	526% 473mg	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	607% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	1% 10mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	350% 3.15mg	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	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	184% 4.23mg	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	246% 1720mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	364% 12370mg	3400mg per day for Men 19-50 years
Selenium	NA	147% 81μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	422% 6330mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	90% 9.9mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Snacks, potato sticks per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Snacks, potato sticks:

• 1 kilogram of Dried Beechnuts has 3.2 times more Vitamin B1, 3.2 times more Vitamin B2, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.8 times more Vitamin B9 than Snacks, potato sticks.
• While 1 kg of Snacks, potato sticks contains 5.5 times more Vitamin B3 and 3.1 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Snacks, potato sticks have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Snacks, potato sticks:

• 1 kilogram of Dried Beechnuts has 2.1 times more Copper and 3.2 times more Manganese than Snacks, potato sticks.
• While 1 kg of Snacks, potato sticks contains more Magnesium, more Phosphorus, 16.7 times more Sodium and 2.8 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Snacks, potato sticks contain similar levels of Iron and Potassium per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Snacks, potato sticks lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 1.5 times more Fat and 24.3 times more Omega 3 than Snacks, potato sticks.
• While 1 kg of Snacks, potato sticks contains 1.6 times more Saturated Fat and 1.6 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Snacks, potato sticks offer comparable quantities of Energy, Omega 6 and Protein per one kilogram.