Comparing Nutrients in 1 pound Rye Reduced-calorie Bread VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Rye Reduced-calorie Bread	Dried Beechnuts	Recommended Dietary Allowance
Energy	31.8% 921kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	81% 26g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	19% 3.22g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 184g	117% 152g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	143% 54.4g	NA	38g per day for Men 19-50 years
Protein	73.7% 41.3g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	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	139% 1.66mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	239% 3.1mg	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	65.8% 263μg	128% 513μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	78% 70.3mg	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	8.47% 1.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Dried Beechnuts	Recommended Dietary Allowance
Calcium	34.5% 345mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	338% 3.04mg	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	176% 14mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	264% 6.1mg	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	50.5% 354mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	NA	55μg per day for Men 19-50 years
Sodium	155% 2327mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	5.64% 209g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Reduced-calorie Bread VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Rye Reduced-calorie Bread versus 1 lb of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rye Reduced-calorie Bread vs Dried Beechnuts:

• 1 pound of Rye Reduced-calorie Bread has 1.2 times more Vitamin B1 and 2.9 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.5 times more Vitamin B2, 3.1 times more Vitamin B5, 8.9 times more Vitamin B6, 1.9 times more Vitamin B9 and 38.8 times more Vitamin C than Rye Reduced-calorie Bread.
• 1 pound of Rye Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Rye Reduced-calorie Bread as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Rye Reduced-calorie Bread vs Dried Beechnuts:

• 1 pound of Rye Reduced-calorie Bread has 76 times more Calcium, 1.3 times more Iron, more Magnesium, more Phosphorus, 13.5 times more Sodium and 1.8 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 5 times more Copper, 3 times more Manganese and 10.4 times more Potassium than Rye Reduced-calorie Bread.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rye Reduced-calorie Bread has 1.2 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.8 times more Energy, 17.2 times more Fat, 15.5 times more Saturated Fat, 41.5 times more Omega 3 and 25.9 times more Omega 6 than Rye Reduced-calorie Bread.