Comparing Nutrients in 300 calories Golden Delicious Apples VS Dried Beechnuts

Weight per 300 calories

• Golden Delicious Apples: 526g
• Dried Beechnuts: 52g

Dried Beechnuts have 10.1 times more energy per unit of mass than Raw Golden Delicious Apples with skin, which is very high in comparison to other foods. Golden Delicious Apples having low energy density.

Discover which food has more nutrients per 300 calories - Golden Delicious Apples or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Golden Delicious Apples	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	NA	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	NA	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	NA	56.3% 9.58g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.6g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	73% 53g	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	44.3% 32g	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	% 9.84g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	33.2% 12.6g	NA	38g per day for Men 19-50 years
Protein	2.63% 1.47g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	27.4% 0.36mg	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	3.95% 15.8μg	14.7% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	8.97% 8.07mg	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	6.3% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.9% 9.47μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.16% 31.6mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	38.8% 0.35mg	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	8.55% 0.68mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	8% 0.18mg	30.4% 0.7mg	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	7.5% 52.6mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	12.2% 452g	0.093% 3.44g	3700g per day for Men 19-50 years

Golden Delicious Apples VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Golden Delicious Apples or Dried Beechnuts?

Lets compare vitamin content per 300 calories of Golden Delicious Apples vs Dried Beechnuts:

• 300 kcal of Dried Beechnuts contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6 and 3.7 times more Vitamin B9 than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Dried Beechnuts provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Golden Delicious Apples have insufficient amounts of Vitamin B9
• Both Raw Golden Delicious Apples with skin as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3 in 300 calories.

Comparing minerals per 300 calories for Golden Delicious Apples vs Dried Beechnuts:

• 300 calories of Golden Delicious Apples have more Magnesium, more Phosphorus and 131.4 times more Water than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 2.2 times more Copper, 1.9 times more Iron and 3.8 times more Manganese than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Dried Beechnuts contain similar levels of Potassium per 300 calories.
• 300 calories of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Golden Delicious Apples with skin as well as Dried Beechnuts lack sufficient amounts of Calcium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Golden Delicious Apples have 4.1 times more Carbohydrate than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 33 times more Fat than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Dried Beechnuts offer comparable quantities of Energy per 300 calories.
• Both Raw Golden Delicious Apples with skin as well as Dried Beechnuts provide inadequate amounts of Protein in 300 calories.