Comparing Nutrients in 1 pound Snacks, rice cakes, brown rice, rye VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, rye	Dried Beechnuts	Recommended Dietary Allowance
Energy	60.4% 1751kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	17.8% 17.2g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	8.22% 2.63g	81% 26g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	39.8% 6.76g	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	279% 362g	117% 152g	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	47.7% 18g	NA	38g per day for Men 19-50 years
Protein	65.6% 36.7g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, rye	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	34.4% 0.41mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.03mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	5.67% 22.7μg	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	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

	Snacks, rice cakes, brown rice, rye	Dried Beechnuts	Recommended Dietary Allowance
Calcium	9.53% 95mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	102% 8.16mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	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	246% 1724mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	33.3% 499mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.83% 31g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, rye VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, rice cakes, brown rice, rye 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 Snacks, rice cakes, brown rice, rye vs Dried Beechnuts:

• 1 pound of Snacks, rice cakes, brown rice, rye has 8 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 3.3 times more Vitamin B1, 4.1 times more Vitamin B2, 4.6 times more Vitamin B6, 22.6 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye and Dried Beechnuts provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin B9 and Vitamin C
• Both Snacks, rice cakes, brown rice, rye as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Snacks, rice cakes, brown rice, rye vs Dried Beechnuts:

• 1 pound of Snacks, rice cakes, brown rice, rye has 21 times more Calcium, more Magnesium, 2.2 times more Manganese, more Phosphorus, 2.9 times more Sodium and 8.3 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.7 times more Copper, 1.4 times more Iron and 3.3 times more Potassium than Snacks, rice cakes, brown rice, rye.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, rice cakes, brown rice, rye has 2.4 times more Carbohydrate and 1.3 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.5 times more Energy, 13.2 times more Fat, 9.9 times more Saturated Fat, 28.3 times more Omega 3 and 12.3 times more Omega 6 than Snacks, rice cakes, brown rice, rye.