Comparing Nutrients in 1 kilogram Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Dried Beechnuts	Recommended Dietary Allowance
Energy	136% 3930kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	146% 47g	179% 57g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	72% 12.2g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	458% 596g	258% 335g	130g per day for Men 19-50 years
Sugars	377% 273g	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	155% 59g	NA	38g per day for Men 19-50 years
Protein	319% 179g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	825% 10.7mg	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	538% 2150μg	283% 1130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1342% 32.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 193mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	685% 103mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Dried Beechnuts	Recommended Dietary Allowance
Calcium	434% 4340mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	744% 6.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	650% 52mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	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	376% 2630mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	88.2% 3000mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	NA	55μg per day for Men 19-50 years
Sodium	324% 4860mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	439% 48.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.55% 94g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors 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 Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Dried Beechnuts:

• 1 kilogram of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors has more Vitamin A, 2.2 times more Vitamin B3, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12 and 1.2 times more Vitamin C than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.1 times more Vitamin B2 and 2.9 times more Vitamin B5 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dried Beechnuts provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 1 kilogram for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Dried Beechnuts:

• 1 kilogram of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors has 434 times more Calcium, 2.1 times more Iron, more Magnesium, more Phosphorus, 12.8 times more Sodium and 13.4 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 3.4 times more Potassium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dried Beechnuts contain similar levels of Copper and Manganese 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 Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors has 1.8 times more Carbohydrate and 2.9 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.5 times more Energy, 5.4 times more Fat, 37.8 times more Omega 3 and 15 times more Omega 6 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dried Beechnuts offer comparable quantities of Saturated Fat per one kilogram.