Comparing Nutrients in 300 calories Dried Beechnuts VS Crackers, whole-wheat

Weight per 300 calories

• Dried Beechnuts: 52g
• Crackers, whole-wheat: 70.3g

Dried Beechnuts have 1.3 times more energy per 100g than Crackers, whole-wheat. It has very high energy density when compared to other foods. Crackers, whole-wheat having very high energy density.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Crackers, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Dried Beechnuts	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	10.2% 9.93g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	25% 4.3g	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	37.6% 49g	130g per day for Men 19-50 years
Sugars	NA	1.15% 0.84g	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	0% 0g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	NA	19% 7.24g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	13.3% 7.43g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Crackers, whole-wheat	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	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	1.13% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	10% 0.13mg	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	4.9% 19.7μg	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	0% 0mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	2.53% 25.3mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	32.8% 0.3mg	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	29.3% 2.35mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	18.4% 77.3mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	65.7% 1.5mg	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	33.2% 233mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	7.13% 242mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	37.5% 562mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.056% 2.07g	3700g per day for Men 19-50 years

Dried Beechnuts VS Crackers, Whole-wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Crackers, whole-wheat?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Crackers, whole-wheat:

• 300 calories of Dried Beechnuts have 1.2 times more Vitamin B1, 13.1 times more Vitamin B2, 2.7 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• While 300 kcal of Crackers, whole-wheat contain 7.1 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Crackers, whole-wheat provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• 300 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Crackers, whole-wheat have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Crackers, whole-wheat:

• 300 calories of Dried Beechnuts have 2.2 times more Potassium than Crackers, whole-wheat.
• While 300 kcal of Crackers, whole-wheat contain 1.8 times more Iron, more Magnesium, 2.2 times more Manganese, more Phosphorus, 28.4 times more Sodium and 9.9 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Crackers, whole-wheat contain similar levels of Copper per 300 calories.
• 300 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Dried Beechnuts as well as Crackers, whole-wheat lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 2.6 times more Fat, 2.1 times more Saturated Fat, 1.5 times more Omega 3 and 2.2 times more Omega 6 than Crackers, whole-wheat.
• While 300 kcal of Crackers, whole-wheat contain 2.8 times more Carbohydrate and 2.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Crackers, whole-wheat offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein