Comparing Nutrients in 300 calories Cookies, chocolate sandwich, with creme filling, regular VS Dried Beechnuts

Weight per 300 calories

• Cookies, chocolate sandwich, with creme filling, regular: 64.7g
• Dried Beechnuts: 52g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cookies, chocolate sandwich, with creme filling, regular or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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	35.3% 46g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	0.62% 0.45g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 25.2g	NA	g per day for Men 19-50 years
Fiber	4.93% 1.88g	NA	38g per day for Men 19-50 years
Protein	6% 3.37g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.072% 0.65μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.14% 0.015mg	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	9.86% 39.4μg	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% 0mg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.8% 17.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	98% 7.85mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7.24% 30.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	8.6% 60mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	4.45% 151mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	6.1% 3.36μg	NA	55μg per day for Men 19-50 years
Sodium	16.7% 251mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	4.35% 0.48mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.093% 3.44g	3700g per day for Men 19-50 years

Cookies, Chocolate Sandwich, With Creme Filling, Regular VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, chocolate sandwich, with creme filling, regular or Dried Beechnuts?

Lets compare vitamin content per 300 calories of Cookies, chocolate sandwich, with creme filling, regular vs Dried Beechnuts:

• 300 calories of Cookies, chocolate sandwich, with creme filling, regular have 3.7 times more Vitamin B3 than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.3 times more Vitamin B2, 2.7 times more Vitamin B5, 24 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Dried Beechnuts provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cookies, chocolate sandwich, with creme filling, regular vs Dried Beechnuts:

• 300 calories of Cookies, chocolate sandwich, with creme filling, regular have 6.1 times more Iron, more Magnesium, more Phosphorus and 12.7 times more Sodium than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.6 times more Copper, 1.5 times more Manganese and 3.5 times more Potassium than Cookies, chocolate sandwich, with creme filling, regular.
• 300 calories of Cookies, chocolate sandwich, with creme filling, regular lack sufficient amounts of Potassium
• 300 calories of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Cookies, chocolate sandwich, with creme filling, regular 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 Cookies, chocolate sandwich, with creme filling, regular have 1.2 times more Saturated Fat and 2.6 times more Carbohydrate than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 2.1 times more Fat, 4.6 times more Omega 3 and 4.6 times more Omega 6 than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Dried Beechnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein