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

Weight per 300 calories

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

Dried Beechnuts have 2.8 times more energy per 100g than White Reduced-calorie Bread. It has very high energy density when compared to other foods. White Reduced-calorie Bread having above average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Dried Beechnuts	White Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	4.7% 0.061mg	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	14.7% 59μg	34.4% 138μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.97% 8.07mg	0.81% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.72% 0.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	53% 0.48mg	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	16% 1.3mg	57.8% 4.62mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	24.6% 0.57mg	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	0% 0mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	NA	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	46.3% 694mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	1.7% 62g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Dried Beechnuts have 5.9 times more Vitamin B6 and 11.1 times more Vitamin C than White Reduced-calorie Bread.
• While 300 kcal of White Reduced-calorie Bread contain 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.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3 and Vitamin B12
• 300 calories of White Reduced-calorie Bread have insufficient amounts of Vitamin B6 and Vitamin C
• Both Dried Beechnuts as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A in 300 calories.

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

• 300 calories of Dried Beechnuts have 1.2 times more Manganese and 4.8 times more Potassium than White Reduced-calorie Bread.
• While 300 kcal of White Reduced-calorie Bread contain 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.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• 300 calories of White Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

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