Comparing Nutrients in 1 pound Dried Beechnuts VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Dried Beechnuts	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	90% 2613kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	43% 7.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	224% 292g	130g per day for Men 19-50 years
Sugars	NA	113% 82.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 82g	g per day for Men 19-50 years
Fiber	NA	22.7% 8.6g	38g per day for Men 19-50 years
Protein	50.2% 28g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	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	69.6% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	26.5% 0.34mg	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	73.7% 295μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	82.4% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	112% 1mg	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	147% 11.8mg	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	254% 5.84mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	NA	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	142% 2136mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Beechnuts versus 1 lb of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 1 pound of Dried Beechnuts has 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 5.2 times more Vitamin B5, 9 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 1 lb of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 3.7 times more Vitamin B3 than Dried Beechnuts.
• 1 pound of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 1 pound of Dried Beechnuts has 3 times more Copper and 9 times more Potassium than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 1 lb of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 29 times more Calcium, more Magnesium, more Phosphorus, 12.4 times more Sodium and 3.5 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain similar levels of Iron and Manganese 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 2 times more Fat, 28.3 times more Omega 3, 11.4 times more Omega 6 and 1.2 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 1 lb of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.9 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Pie Crust, Cookie-type, Graham Cracker, Ready Crust offer comparable quantities of Energy and Saturated Fat per one pound.