Comparing Nutrients in 300 calories Dried Beechnuts VS Cookies, oatmeal, with raisins

Weight per 300 calories

• Dried Beechnuts: 52g
• Cookies, oatmeal, with raisins: 68g

Dried Beechnuts have 1.3 times more energy per 100g than Cookies, oatmeal, with raisins. It has very high energy density when compared to other foods. Cookies, oatmeal, with raisins having very high energy density.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Cookies, oatmeal, with raisins?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Dried Beechnuts	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	11.6% 3.7g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	21.3% 3.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	36% 47g	130g per day for Men 19-50 years
Sugars	NA	31% 22.5g	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	7.83% 5.67g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 12.4g	g per day for Men 19-50 years
Fiber	NA	5.9% 2.24g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	3.56% 0.046mg	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	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.97% 8.07mg	NA	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

	Dried Beechnuts	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	10.5% 0.095mg	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	19.6% 1.56mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	23.7% 0.55mg	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	11% 77.6mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	NA	7.3% 4μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	14.6% 219mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.15% 5.43g	3700g per day for Men 19-50 years

Dried Beechnuts VS Cookies, Oatmeal, With Raisins Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Cookies, oatmeal, with raisins?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Cookies, oatmeal, with raisins:

• 300 calories of Dried Beechnuts have 1.3 times more Vitamin B2, 1.8 times more Vitamin B5, 7.7 times more Vitamin B6 and 2.5 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• While 300 kcal of Cookies, oatmeal, with raisins contain 3.1 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• 300 calories of Cookies, oatmeal, with raisins have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 300 calories for Dried Beechnuts vs Cookies, oatmeal, with raisins:

• 300 calories of Dried Beechnuts have 3.7 times more Copper, 1.3 times more Manganese and 3.4 times more Potassium than Cookies, oatmeal, with raisins.
• While 300 kcal of Cookies, oatmeal, with raisins contain more Phosphorus and 11.1 times more Sodium than Dried Beechnuts.
• Both Dried Beechnuts and Cookies, oatmeal, with raisins contain similar levels of Iron per 300 calories.
• 300 calories of Dried Beechnuts lack sufficient amounts of Phosphorus
• 300 calories of Cookies, oatmeal, with raisins lack sufficient amounts of Potassium
• Both Dried Beechnuts as well as Cookies, oatmeal, with raisins lack sufficient amounts of Calcium, Magnesium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 2.4 times more Fat, 1.7 times more Omega 3 and 2.6 times more Omega 6 than Cookies, oatmeal, with raisins.
• While 300 kcal of Cookies, oatmeal, with raisins contain 2.7 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Cookies, oatmeal, with raisins offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein