Comparing Nutrients in 1 pound Crackers, saltines (includes oyster, soda, soup) VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Dried Beechnuts	Recommended Dietary Allowance
Energy	65.4% 1896kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	40.4% 39g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	81% 26g	32g per day for Men 19-50 years
Omega 3	157% 2.5g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	114% 19.4g	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	258% 336g	117% 152g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	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	1.2% 0.86g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	NA	38g per day for Men 19-50 years
Protein	76.6% 43g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.2mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	183% 29.2mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	152% 608μg	128% 513μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	34.8% 5.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.6% 86mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	316% 25.3mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	66% 463mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	20.3% 689mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	85% 46.7μg	NA	55μg per day for Men 19-50 years
Sodium	285% 4268mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, saltines (includes oyster, soda, soup) 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 Crackers, saltines (includes oyster, soda, soup) vs Dried Beechnuts:

• 1 pound of Crackers, saltines (includes oyster, soda, soup) has 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 7.3 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.7 times more Vitamin B5, 8 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Dried Beechnuts provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin B12
• Both Crackers, saltines (includes oyster, soda, soup) as well as Dried Beechnuts have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Crackers, saltines (includes oyster, soda, soup) vs Dried Beechnuts:

• 1 pound of Crackers, saltines (includes oyster, soda, soup) has 2.3 times more Iron, more Magnesium, more Phosphorus, 24.8 times more Sodium and 1.9 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 4.8 times more Copper, 2 times more Manganese and 6.7 times more Potassium than Crackers, saltines (includes oyster, soda, soup).
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Crackers, saltines (includes oyster, soda, soup) as well as Dried Beechnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, saltines (includes oyster, soda, soup) has 2.2 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.4 times more Energy, 5.8 times more Fat, 3.5 times more Saturated Fat, 3.1 times more Omega 3 and 4.3 times more Omega 6 than Crackers, saltines (includes oyster, soda, soup).