Comparing Nutrients in 300 calories White Reduced-calorie Bread VS Dried Beechnuts

Weight per 300 calories

• White Reduced-calorie Bread: 145g
• Dried Beechnuts: 52g

Dried Beechnuts have 2.8 times more energy per unit of mass than White Reduced-calorie Bread, which is very high in comparison to other foods. White Reduced-calorie Bread having above average energy density.

Discover which food has more nutrients per 300 calories - White Reduced-calorie Bread or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	White Reduced-calorie Bread	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.74% 3.62g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	2.54% 0.041g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	4.53% 0.77g	56.3% 9.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64.2g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	37% 14g	NA	38g per day for Men 19-50 years
Protein	22.5% 12.6g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	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	49.5% 0.59mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	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	34.4% 138μg	14.7% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.81% 0.72mg	8.97% 8.07mg	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	1.84% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.72% 0.87μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Dried Beechnuts	Recommended Dietary Allowance
Calcium	13.6% 136mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	57.8% 4.62mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	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	25% 175mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	NA	55μg per day for Men 19-50 years
Sodium	46.3% 694mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	1.7% 62g	0.093% 3.44g	3700g per day for Men 19-50 years

White Reduced-calorie Bread VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - White Reduced-calorie Bread or Dried Beechnuts?

Lets compare vitamin content per 300 calories of White Reduced-calorie Bread vs Dried Beechnuts:

• 300 calories of White Reduced-calorie Bread have 3.8 times more Vitamin B1, 2.2 times more Vitamin B2, 11.6 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin B12 than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 5.9 times more Vitamin B6 and 11.1 times more Vitamin C than White Reduced-calorie Bread.
• 300 calories of White Reduced-calorie Bread have insufficient amounts of Vitamin B6 and Vitamin C
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3 and Vitamin B12
• Both White Reduced-calorie Bread as well as Dried Beechnuts have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for White Reduced-calorie Bread vs Dried Beechnuts:

• 300 calories of White Reduced-calorie Bread have 261.6 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, more Magnesium, more Phosphorus, 35.1 times more Sodium and 10.4 times more Zinc than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 4.8 times more Potassium than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Dried Beechnuts contain similar levels of Manganese per 300 calories.
• 300 calories of White Reduced-calorie Bread lack sufficient amounts of Potassium
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Reduced-calorie Bread have 3.7 times more Carbohydrate and 3.9 times more Protein than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 7.2 times more Fat, 3.7 times more Saturated Fat, 21.8 times more Omega 3 and 12.4 times more Omega 6 than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Dried Beechnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of White Reduced-calorie Bread provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein