Comparing Nutrients in 1 pound Dried Beechnuts VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Dried Beechnuts	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	90% 2613kcal	69.4% 2014kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	138% 44.2g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	229% 298g	130g per day for Men 19-50 years
Sugars	NA	232% 168g	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	39.6% 28.7g	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	% 38g	g per day for Men 19-50 years
Sucrose	NA	% 100g	g per day for Men 19-50 years
Fiber	NA	21.5% 8.16g	38g per day for Men 19-50 years
Protein	50.2% 28g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	32.7% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	17.4% 0.23mg	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	128% 513μg	30.6% 122μg	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	78% 70.3mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	114% 1.03mg	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	139% 11mg	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	83.4% 1.9mg	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	0% 0mg	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	17.3% 590mg	3400mg per day for Men 19-50 years
Selenium	NA	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	83.5% 1252mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cookies, chocolate chip, commercially prepared, soft-type per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Beechnuts versus 1 lb of Cookies, chocolate chip, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Cookies, chocolate chip, commercially prepared, soft-type:

• 1 pound of Dried Beechnuts has 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B5, 13.7 times more Vitamin B6 and 4.2 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, soft-type.
• While 1 lb of Cookies, chocolate chip, commercially prepared, soft-type contains 2.3 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Cookies, chocolate chip, commercially prepared, soft-type:

• 1 pound of Dried Beechnuts has 3 times more Copper, 3.2 times more Manganese and 7.8 times more Potassium than Cookies, chocolate chip, commercially prepared, soft-type.
• While 1 lb of Cookies, chocolate chip, commercially prepared, soft-type contains 1.7 times more Iron, more Magnesium, more Phosphorus, 7.3 times more Sodium and 1.5 times more Zinc than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 1.3 times more Energy, 2.5 times more Fat, 29.8 times more Omega 3, 10.7 times more Omega 6 and 1.7 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While 1 lb of Cookies, chocolate chip, commercially prepared, soft-type contains 1.7 times more Saturated Fat and 2 times more Carbohydrate than Dried Beechnuts.