Comparing Nutrients in 300 calories Mammy-apple VS Dried Beechnuts

Weight per 300 calories

• Mammy-apple: 588g
• Dried Beechnuts: 52g

Dried Beechnuts have 11.3 times more energy per unit of mass than Raw Mammy-apple, which is very high in comparison to other foods. Mammy-apple having low energy density.

Discover which food has more nutrients per 300 calories - Mammy-apple or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Mammy-apple	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	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	0% 0g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	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	56.6% 73.5g	13.4% 17.4g	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	46.4% 17.6g	NA	38g per day for Men 19-50 years
Protein	5.25% 2.94g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	7.84% 70.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.2% 0.59mg	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	20.6% 82.4μg	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	92% 82.4mg	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	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

	Mammy-apple	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6.47% 64.7mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	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	51.5% 4.1mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	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	9.24% 64.7mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	NA	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	5.35% 0.59mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	13.7% 507g	0.093% 3.44g	3700g per day for Men 19-50 years

Mammy-apple VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mammy-apple or Dried Beechnuts?

Lets compare vitamin content per 300 calories of Mammy-apple vs Dried Beechnuts:

• 300 calories of Mammy-apple have more Vitamin A, 1.2 times more Vitamin B2, 5.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 10.2 times more Vitamin C than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.3 times more Vitamin B1 than Raw Mammy-apple.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Mammy-apple as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Mammy-apple vs Dried Beechnuts:

• 300 calories of Mammy-apple have 124.2 times more Calcium, 1.4 times more Copper, 3.2 times more Iron, more Magnesium, more Phosphorus and 147.5 times more Water than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.9 times more Potassium than Raw Mammy-apple.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Mammy-apple as well as Dried Beechnuts lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mammy-apple have 4.2 times more Carbohydrate than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 8.9 times more Fat, 3.7 times more Saturated Fat, more Omega 3 and 20.6 times more Omega 6 than Raw Mammy-apple.
• Both Mammy-apple and Dried Beechnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Mammy-apple provide inadequate amounts of Omega 3 and Omega 6
• Both Raw Mammy-apple as well as Dried Beechnuts provide inadequate amounts of Protein in 300 calories.