Comparing Nutrients in 1 kilogram Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Dried Beechnuts	Recommended Dietary Allowance
Energy	167% 4840kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	252% 244g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	159% 51g	179% 57g	32g per day for Men 19-50 years
Omega 3	184% 2.94g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	381% 64.8g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	492% 639g	258% 335g	130g per day for Men 19-50 years
Sugars	518% 376g	NA	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	39.5% 15g	NA	38g per day for Men 19-50 years
Protein	73.2% 41g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	212% 1910μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	526% 6.84mg	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	85% 340μg	283% 1130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	172% 155mg	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	152% 23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	202% 242μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Dried Beechnuts	Recommended Dietary Allowance
Calcium	20% 200mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	744% 6.7mg	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	265% 21mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	583% 13.4mg	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	91% 640mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	NA	55μg per day for Men 19-50 years
Sodium	373% 5600mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	1.65% 61g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Dried Beechnuts:

• 1 kilogram of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has more Vitamin A and 2.4 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 3 times more Vitamin B1, 2.2 times more Vitamin B2, 4.3 times more Vitamin B5, 19.5 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• 1 kilogram of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin C
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Dried Beechnuts:

• 1 kilogram of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 20 times more Calcium, more Magnesium, more Phosphorus, 14.7 times more Sodium and 1.3 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 5.5 times more Copper, 3 times more Manganese and 11.8 times more Potassium than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Dried Beechnuts contain similar levels of Iron per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 1.9 times more Carbohydrate than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2 times more Fat, 5.8 times more Omega 3, 2.8 times more Omega 6 and 1.5 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Dried Beechnuts offer comparable quantities of Energy and Saturated Fat per one kilogram.