Comparing Nutrients in 1 pound Rolls, hamburger or hot dog, wheat/cracked wheat VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Dried Beechnuts	Recommended Dietary Allowance
Energy	42% 1220kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	81% 26g	32g per day for Men 19-50 years
Omega 3	52.4% 0.84g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	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	165% 215g	117% 152g	130g per day for Men 19-50 years
Sugars	43% 31.3g	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	18.7% 13.6g	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	% 10.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	NA	38g per day for Men 19-50 years
Protein	95% 53g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.3mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.7mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	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	95% 381μg	128% 513μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Dried Beechnuts	Recommended Dietary Allowance
Calcium	89% 889mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	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	166% 13.2mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	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	100% 699mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	NA	55μg per day for Men 19-50 years
Sodium	140% 2100mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	4.3% 160g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, wheat/cracked wheat VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Rolls, hamburger or hot dog, wheat/cracked wheat 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 Rolls, hamburger or hot dog, wheat/cracked wheat vs Dried Beechnuts:

• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat has more Vitamin A, 1.8 times more Vitamin B1, 5.4 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 5.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 11.9 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 1 pound for Rolls, hamburger or hot dog, wheat/cracked wheat vs Dried Beechnuts:

• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat has 196 times more Calcium, more Magnesium, more Phosphorus, 12.2 times more Sodium and 3.3 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 4.1 times more Copper and 5.6 times more Potassium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Dried Beechnuts 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 Rolls, hamburger or hot dog, wheat/cracked wheat has 1.4 times more Carbohydrate and 1.9 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.1 times more Energy, 13.9 times more Fat, 7.7 times more Saturated Fat, 9.2 times more Omega 3 and 11.4 times more Omega 6 than Rolls, hamburger or hot dog, wheat/cracked wheat.