Comparing Nutrients in 1 kilogram Snacks, popcorn, air-popped VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Snacks, popcorn, air-popped	Dried Beechnuts	Recommended Dietary Allowance
Energy	133% 3870kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	179% 57g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	598% 778g	258% 335g	130g per day for Men 19-50 years
Sugars	12% 8.7g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 7.2g	NA	g per day for Men 19-50 years
Fiber	382% 145g	NA	38g per day for Men 19-50 years
Protein	231% 129g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.7% 1.04mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	77.5% 310μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Dried Beechnuts	Recommended Dietary Allowance
Calcium	7% 70mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	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	399% 32mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	484% 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	511% 3580mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	280% 31mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, popcorn, air-popped 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, popcorn, air-popped vs Dried Beechnuts:

• 1 kilogram of Snacks, popcorn, air-popped has 2.6 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.9 times more Vitamin B1, 4.5 times more Vitamin B2, 1.8 times more Vitamin B5, 4.4 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped.
• 1 kilogram of Snacks, popcorn, air-popped have insufficient amounts of Vitamin C
• Both Snacks, popcorn, air-popped as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Snacks, popcorn, air-popped vs Dried Beechnuts:

• 1 kilogram of Snacks, popcorn, air-popped has 1.3 times more Iron, more Magnesium, more Phosphorus and 8.6 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.6 times more Copper, 3.1 times more Potassium and 4.8 times more Sodium than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Dried Beechnuts contain similar levels of Manganese per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Snacks, popcorn, air-popped as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, popcorn, air-popped has 2.3 times more Carbohydrate and 2.1 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.5 times more Energy, 11 times more Fat, 9 times more Saturated Fat, 31.5 times more Omega 3 and 8.1 times more Omega 6 than Snacks, popcorn, air-popped.