Comparing Nutrients in 1 pound Puff pastry, frozen, ready-to-bake VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Dried Beechnuts	Recommended Dietary Allowance
Energy	86% 2499kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	178% 173g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	137% 43.7g	81% 26g	32g per day for Men 19-50 years
Omega 3	70.6% 1.13g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	124% 21g	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	157% 205g	117% 152g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	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	18% 6.8g	NA	38g per day for Men 19-50 years
Protein	59% 33g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	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	150% 1.8mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	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	88.5% 354μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	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	145% 11.6mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	39% 272mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.14% 277mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	NA	55μg per day for Men 19-50 years
Sodium	75.3% 1129mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Puff pastry, frozen, ready-to-bake VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Puff pastry, frozen, ready-to-bake 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 Puff pastry, frozen, ready-to-bake vs Dried Beechnuts:

• 1 pound of Puff pastry, frozen, ready-to-bake has 1.3 times more Vitamin B1 and 4.8 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.3 times more Vitamin B2, more Vitamin B5, 32.6 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• 1 pound of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Puff pastry, frozen, ready-to-bake as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Puff pastry, frozen, ready-to-bake vs Dried Beechnuts:

• 1 pound of Puff pastry, frozen, ready-to-bake has more Magnesium, more Phosphorus, 6.6 times more Sodium and 1.5 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 5.9 times more Copper, 2.7 times more Manganese and 16.7 times more Potassium than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Dried Beechnuts contain similar levels of Iron per one pound.
• 1 pound of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Potassium
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Puff pastry, frozen, ready-to-bake as well as Dried Beechnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puff pastry, frozen, ready-to-bake has 1.7 times more Saturated Fat and 1.3 times more Carbohydrate than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.3 times more Fat, 6.8 times more Omega 3 and 4 times more Omega 6 than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Dried Beechnuts offer comparable quantities of Energy and Protein per one pound.