Comparing Nutrients in 1 pound Dried Beechnuts VS Snacks, rice cakes, brown rice, sesame seed, unsalted

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Snacks, rice cakes, brown rice, sesame seed, unsalted	8%	9%	83%

Macro Nutrients

	Dried Beechnuts	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Energy	90% 2613kcal	61.3% 1778kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	17.8% 17.2g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	7.65% 2.45g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	29.6% 5.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	284% 370g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	50.2% 28g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Snacks, rice cakes, brown rice, sesame seed, unsalted	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	204% 32.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	54% 0.7mg	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	20.4% 81.6μg	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	15% 13.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	197% 1.77mg	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	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	848% 19.5mg	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	243% 1701mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	NA	199% 109μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.72% 26.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Snacks, rice cakes, brown rice, sesame seed, unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Beechnuts versus 1 lb of Snacks, rice cakes, brown rice, sesame seed, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 1 pound of Dried Beechnuts has 6.3 times more Vitamin B1, 4.4 times more Vitamin B2, 4.4 times more Vitamin B6, 6.3 times more Vitamin B9 and 5.2 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 1 lb of Snacks, rice cakes, brown rice, sesame seed, unsalted contains 8.2 times more Vitamin B3 and 1.6 times more Vitamin B5 than Dried Beechnuts.
• Both Dried Beechnuts as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 1 pound of Dried Beechnuts has 1.7 times more Copper, 1.6 times more Iron, 3.5 times more Potassium and 9.5 times more Sodium than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 1 lb of Snacks, rice cakes, brown rice, sesame seed, unsalted contains more Magnesium, 3.2 times more Manganese, more Phosphorus and 8.3 times more Zinc than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Snacks, rice cakes, brown rice, sesame seed, unsalted lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 1.5 times more Energy, 13.2 times more Fat, 10.6 times more Saturated Fat, 42.5 times more Omega 3 and 16.6 times more Omega 6 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 1 lb of Snacks, rice cakes, brown rice, sesame seed, unsalted contains 2.4 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Snacks, rice cakes, brown rice, sesame seed, unsalted offer comparable quantities of Protein per one pound.