Comparing Nutrients in 300 calories Candies, soft fruit and nut squares VS Dried Beechnuts

Weight per 300 calories

• Candies, soft fruit and nut squares: 77g
• Dried Beechnuts: 52g

Dried Beechnuts have 1.5 times more energy per unit of mass than Candies, soft fruit and nut squares, which is very high in comparison to other foods. Candies, soft fruit and nut squares having high energy density.

Discover which food has more nutrients per 300 calories - Candies, soft fruit and nut squares or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Candies, soft fruit and nut squares	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.55% 7.32g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	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	43.7% 56.8g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	48.8% 35.3g	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	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	4.86% 1.85g	NA	38g per day for Men 19-50 years
Protein	3.17% 1.78g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	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	3% 0.036mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.86% 0.14mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.72% 0.086mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	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	2.3% 9.23μg	14.7% 59μg	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	0.17% 0.15mg	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	0.51% 0.077mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.26% 0.31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.3% 13mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	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	8.94% 0.72mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.58% 19.2mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	5.93% 41.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	1.86% 63mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	1.96% 1.08μg	NA	55μg per day for Men 19-50 years
Sodium	6.7% 101mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.093% 3.44g	3700g per day for Men 19-50 years

Candies, Soft Fruit And Nut Squares VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Candies, soft fruit and nut squares or Dried Beechnuts?

Lets compare vitamin content per 300 calories of Candies, soft fruit and nut squares vs Dried Beechnuts:

• 300 kcal of Dried Beechnuts contain 4.4 times more Vitamin B1, 6.4 times more Vitamin B2, 5.6 times more Vitamin B5, 5.6 times more Vitamin B6, 6.4 times more Vitamin B9 and 52.5 times more Vitamin C than Candies, soft fruit and nut squares.
• 300 calories of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Candies, soft fruit and nut squares as well as Dried Beechnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Candies, soft fruit and nut squares vs Dried Beechnuts:

• 300 calories of Candies, soft fruit and nut squares have 5.1 times more Sodium than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.5 times more Copper, 1.8 times more Iron, 1.7 times more Manganese and 8.4 times more Potassium than Candies, soft fruit and nut squares.
• 300 calories of Candies, soft fruit and nut squares lack sufficient amounts of Potassium
• Both Candies, soft fruit and nut squares as well as Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Candies, soft fruit and nut squares have 3.3 times more Carbohydrate than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 3.6 times more Fat, 4.3 times more Saturated Fat and 2.3 times more Omega 6 than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Dried Beechnuts offer comparable quantities of Energy and Omega 3 per 300 calories.
• Both Candies, soft fruit and nut squares as well as Dried Beechnuts provide inadequate amounts of Protein in 300 calories.