Comparing Nutrients in 1 pound Crackers, whole-wheat VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Crackers, whole-wheat	Dried Beechnuts	Recommended Dietary Allowance
Energy	66.8% 1937kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	29.2% 9.36g	81% 26g	32g per day for Men 19-50 years
Omega 3	239% 3.82g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	163% 27.7g	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	243% 315g	117% 152g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	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	% 1.45g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	123% 46.7g	NA	38g per day for Men 19-50 years
Protein	85.7% 48g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	68.8% 0.83mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.5% 3.77mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.5% 0.84mg	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	31.8% 127μg	128% 513μg	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	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	42.6% 6.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 123μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Dried Beechnuts	Recommended Dietary Allowance
Calcium	16.3% 163mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	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	189% 15mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	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	214% 1501mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	NA	55μg per day for Men 19-50 years
Sodium	242% 3629mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, whole-wheat 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, whole-wheat vs Dried Beechnuts:

• 1 pound of Crackers, whole-wheat has 5.3 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.7 times more Vitamin B1, 17.7 times more Vitamin B2, 3.7 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Dried Beechnuts provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin C
• Both Crackers, whole-wheat as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Crackers, whole-wheat vs Dried Beechnuts:

• 1 pound of Crackers, whole-wheat has 36 times more Calcium, 1.4 times more Iron, more Magnesium, 1.6 times more Manganese, more Phosphorus, 21.1 times more Sodium and 7.3 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.6 times more Copper and 2.9 times more Potassium than Crackers, whole-wheat.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, whole-wheat has 2.1 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.3 times more Energy, 3.5 times more Fat, 2.8 times more Saturated Fat, 2 times more Omega 3 and 3 times more Omega 6 than Crackers, whole-wheat.