Comparing Nutrients in 1 kilogram Snacks, popcorn, microwave, 94% fat free VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Dried Beechnuts	Recommended Dietary Allowance
Energy	139% 4020kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	179% 57g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	127% 21.6g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	585% 760g	258% 335g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.5g	NA	g per day for Men 19-50 years
Fiber	358% 136g	NA	38g per day for Men 19-50 years
Protein	191% 107g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	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	NA	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	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	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Dried Beechnuts	Recommended Dietary Allowance
Calcium	14% 140mg	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	359% 28.7mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	295% 1240mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	472% 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	434% 3040mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	125% 69μg	NA	55μg per day for Men 19-50 years
Sodium	381% 5710mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	1.14% 42.2g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, 94% fat free VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, popcorn, microwave, 94% fat free 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, microwave, 94% fat free vs Dried Beechnuts:

• 1 kilogram of Snacks, popcorn, microwave, 94% fat free has 2.4 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.3 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, microwave, 94% fat free.
• 1 kilogram of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin C
• Both Snacks, popcorn, microwave, 94% fat free 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, microwave, 94% fat free vs Dried Beechnuts:

• 1 kilogram of Snacks, popcorn, microwave, 94% fat free has more Magnesium, more Phosphorus, 15 times more Sodium and 7.8 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.6 times more Copper and 3.6 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Dried Beechnuts contain similar levels of Iron and Manganese per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Snacks, popcorn, microwave, 94% fat free 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, microwave, 94% fat free has 2.3 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.4 times more Energy, 8.2 times more Fat, 4.8 times more Saturated Fat, 30.9 times more Omega 3 and 8.5 times more Omega 6 than Snacks, popcorn, microwave, 94% fat free.