Comparing Nutrients in 300 calories Dried Beechnuts VS Candies, coconut bar, not chocolate covered

Weight per 300 calories

• Dried Beechnuts: 52g
• Candies, coconut bar, not chocolate covered: 62.4g

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

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Candies, coconut bar, not chocolate covered?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Dried Beechnuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	17.8% 17.2g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	49.8% 16g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	0.31% 0.052g	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	27% 35g	130g per day for Men 19-50 years
Sugars	NA	31% 22.6g	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	10.5% 4g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	2.37% 1.33g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Candies, coconut bar, not chocolate covered	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	3.6% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	3.1% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	2.16% 0.028mg	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	3.43% 13.7μg	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	8.97% 8.07mg	1.87% 1.7mg	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	0.83% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.052% 0.062μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	25% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	6% 0.48mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	4% 17mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	33.6% 0.77mg	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	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	5.4% 183mg	3400mg per day for Men 19-50 years
Selenium	NA	9.75% 5.36μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	5.32% 80mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.22% 8.27g	3700g per day for Men 19-50 years

Dried Beechnuts VS Candies, Coconut Bar, Not Chocolate Covered Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Candies, coconut bar, not chocolate covered?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Candies, coconut bar, not chocolate covered:

• 300 calories of Dried Beechnuts have 3.7 times more Vitamin B1, 14.8 times more Vitamin B2, 3.1 times more Vitamin B5, 12.7 times more Vitamin B6, 4.3 times more Vitamin B9 and 4.8 times more Vitamin C than Candies, coconut bar, not chocolate covered.
• 300 calories of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Candies, coconut bar, not chocolate covered:

• 300 calories of Dried Beechnuts have 1.6 times more Copper, 2.7 times more Iron and 2.9 times more Potassium than Candies, coconut bar, not chocolate covered.
• While 300 kcal of Candies, coconut bar, not chocolate covered contain more Phosphorus than Dried Beechnuts.
• Both Dried Beechnuts and Candies, coconut bar, not chocolate covered contain similar levels of Manganese per 300 calories.
• 300 calories of Dried Beechnuts lack sufficient amounts of Phosphorus
• 300 calories of Candies, coconut bar, not chocolate covered lack sufficient amounts of Potassium
• Both Dried Beechnuts as well as Candies, coconut bar, not chocolate covered lack sufficient amounts of Calcium, Magnesium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 1.5 times more Fat, more Omega 3 and 182.8 times more Omega 6 than Candies, coconut bar, not chocolate covered.
• While 300 kcal of Candies, coconut bar, not chocolate covered contain 5.3 times more Saturated Fat and 2 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Candies, coconut bar, not chocolate covered offer comparable quantities of Energy per 300 calories.
• 300 calories of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6
• Both Dried Beechnuts as well as Candies, coconut bar, not chocolate covered provide inadequate amounts of Protein in 300 calories.