Comparing Nutrients in 1 kilogram Snacks, granola bars, hard, peanut butter VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, peanut butter	8%	43%	49%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Snacks, granola bars, hard, peanut butter	Dried Beechnuts	Recommended Dietary Allowance
Energy	167% 4830kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	245% 238g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	179% 57g	32g per day for Men 19-50 years
Omega 3	68.8% 1.1g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	703% 120g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	479% 623g	258% 335g	130g per day for Men 19-50 years
Sugars	NA	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	76.3% 29g	NA	38g per day for Men 19-50 years
Protein	175% 98g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, peanut butter	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.4% 3.87mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	45% 180μg	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	2.22% 2mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, peanut butter	Dried Beechnuts	Recommended Dietary Allowance
Calcium	41% 410mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	242% 2.18mg	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	300% 24mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	401% 9.22mg	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	199% 1390mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	NA	55μg per day for Men 19-50 years
Sodium	189% 2830mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.62% 23g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, peanut butter VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bars, hard, peanut butter 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 bars, hard, peanut butter vs Dried Beechnuts:

• 1 kilogram of Snacks, granola bars, hard, peanut butter has 2.2 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.4 times more Vitamin B1, 4.1 times more Vitamin B2, 2.4 times more Vitamin B5, 7.1 times more Vitamin B6, 6.3 times more Vitamin B9 and 77.5 times more Vitamin C than Snacks, granola bars, hard, peanut butter.
• 1 kilogram of Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin C
• Both Snacks, granola bars, hard, peanut butter as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Snacks, granola bars, hard, peanut butter vs Dried Beechnuts:

• 1 kilogram of Snacks, granola bars, hard, peanut butter has 41 times more Calcium, more Magnesium, more Phosphorus, 7.4 times more Sodium and 3.5 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 3.1 times more Copper, 1.5 times more Manganese and 3.5 times more Potassium than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter 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 Snacks, granola bars, hard, peanut butter has 1.9 times more Carbohydrate and 1.6 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.1 times more Fat, 1.8 times more Saturated Fat, 15.5 times more Omega 3 and 1.5 times more Omega 6 than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Dried Beechnuts offer comparable quantities of Energy per one kilogram.