Comparing Nutrients in 1 kilogram Snacks, potato sticks VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Snacks, potato sticks	Dried Beechnuts	Recommended Dietary Allowance
Energy	180% 5220kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	355% 344g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	278% 88.8g	179% 57g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	1047% 178g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	410% 533g	258% 335g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	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	89.5% 34g	NA	38g per day for Men 19-50 years
Protein	120% 67g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	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	80% 0.96mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 48mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.6% 4.03mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	100% 400μg	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	526% 473mg	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	607% 91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	184% 221μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato sticks	Dried Beechnuts	Recommended Dietary Allowance
Calcium	18% 180mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	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	284% 22.7mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	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	246% 1720mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	364% 12370mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	NA	55μg per day for Men 19-50 years
Sodium	422% 6330mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.59% 22g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato sticks VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, potato sticks 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, potato sticks vs Dried Beechnuts:

• 1 kilogram of Snacks, potato sticks has 5.5 times more Vitamin B3 and 3.1 times more Vitamin C than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 3.2 times more Vitamin B1, 3.2 times more Vitamin B2, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.8 times more Vitamin B9 than Snacks, potato sticks.
• Both Snacks, potato sticks as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Snacks, potato sticks vs Dried Beechnuts:

• 1 kilogram of Snacks, potato sticks has more Magnesium, more Phosphorus, 1.2 times more Potassium, 16.7 times more Sodium and 2.8 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.1 times more Copper and 3.2 times more Manganese than Snacks, potato sticks.
• Both Snacks, potato sticks and Dried Beechnuts contain similar levels of Iron per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Snacks, potato sticks as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, potato sticks has 1.6 times more Saturated Fat and 1.6 times more Carbohydrate than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.5 times more Fat and 24.3 times more Omega 3 than Snacks, potato sticks.
• Both Snacks, potato sticks and Dried Beechnuts offer comparable quantities of Energy, Omega 6 and Protein per one kilogram.