Comparing Nutrients in 1 kilogram Puff pastry, frozen, ready-to-bake VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Dried Beechnuts	Recommended Dietary Allowance
Energy	190% 5510kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	393% 381g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	301% 96g	179% 57g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	347% 451g	258% 335g	130g per day for Men 19-50 years
Sugars	10.2% 7.4g	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	130% 73g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	332% 3.98mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	195% 780μg	283% 1130μg	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	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	36% 5.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Dried Beechnuts	Recommended Dietary Allowance
Calcium	10% 100mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	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	320% 25.6mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	212% 4.88mg	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	85.7% 600mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	18% 610mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	440% 242μg	NA	55μg per day for Men 19-50 years
Sodium	166% 2490mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.3% 85g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Puff pastry, frozen, ready-to-bake VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Puff pastry, frozen, ready-to-bake 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 Puff pastry, frozen, ready-to-bake vs Dried Beechnuts:

• 1 kilogram of Puff pastry, frozen, ready-to-bake has 1.3 times more Vitamin B1 and 4.8 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.3 times more Vitamin B2, more Vitamin B5, 32.6 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• 1 kilogram of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Puff pastry, frozen, ready-to-bake as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Puff pastry, frozen, ready-to-bake vs Dried Beechnuts:

• 1 kilogram of Puff pastry, frozen, ready-to-bake has more Magnesium, more Phosphorus, 6.6 times more Sodium and 1.5 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 5.9 times more Copper, 2.7 times more Manganese and 16.7 times more Potassium than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Dried Beechnuts contain similar levels of Iron per one kilogram.
• 1 kilogram of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Potassium
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Puff pastry, frozen, ready-to-bake as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puff pastry, frozen, ready-to-bake has 1.7 times more Saturated Fat and 1.3 times more Carbohydrate than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.3 times more Fat, 6.8 times more Omega 3 and 4 times more Omega 6 than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Dried Beechnuts offer comparable quantities of Energy and Protein per one kilogram.