Comparing Nutrients in 1 pound Dried Beechnuts VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Dried Beechnuts	Garlic bread, frozen	Recommended Dietary Allowance
Energy	90% 2613kcal	54.7% 1588kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	77.7% 75.3g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	75% 24g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	144% 24.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	146% 189g	130g per day for Men 19-50 years
Sugars	NA	23% 16.7g	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	3.88% 2.8g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	30% 11.3g	38g per day for Men 19-50 years
Protein	50.2% 28g	67.7% 38g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	29% 0.38mg	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	211% 844μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	78% 70.3mg	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	6.8% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35.7% 5.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	112% 134μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	54.4% 0.49mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	87% 2mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75.3μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	165% 2468mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.81% 30g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Garlic bread, frozen per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Beechnuts versus 1 lb of Garlic bread, frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Garlic bread, frozen:

• 1 pound of Dried Beechnuts has 2 times more Vitamin B2, 1.4 times more Vitamin B5, 8.2 times more Vitamin B6 and 77.5 times more Vitamin C than Garlic bread, frozen.
• While 1 lb of Garlic bread, frozen contains 1.5 times more Vitamin B1, 4.7 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin B12 than Dried Beechnuts.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin B12
• 1 pound of Garlic bread, frozen have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Garlic bread, frozen have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Garlic bread, frozen:

• 1 pound of Dried Beechnuts has 6.2 times more Copper, 3 times more Manganese and 9.9 times more Potassium than Garlic bread, frozen.
• While 1 lb of Garlic bread, frozen contains 27 times more Calcium, more Magnesium, more Phosphorus, 14.3 times more Sodium and 2.4 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Garlic bread, frozen contain similar levels of Iron per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 1.6 times more Energy, 3 times more Fat, 44.7 times more Omega 3 and 3.4 times more Omega 6 than Garlic bread, frozen.
• While 1 lb of Garlic bread, frozen contains 1.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Garlic bread, frozen offer comparable quantities of Saturated Fat and Carbohydrate per one pound.