Comparing Nutrients in 300 calories Dried Beechnuts VS Garlic bread, frozen

Weight per 300 calories

• Dried Beechnuts: 52g
• Garlic bread, frozen: 85.7g

Dried Beechnuts have 1.6 times more energy per 100g than Garlic bread, frozen. It has very high energy density when compared to other foods. Garlic bread, frozen having high energy density.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Garlic bread, frozen?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Dried Beechnuts	Garlic bread, frozen	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	14.7% 14.2g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	27% 4.6g	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	27.5% 35.8g	130g per day for Men 19-50 years
Sugars	NA	4.36% 3.16g	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	0.73% 0.53g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	5.64% 2.14g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	12.8% 7.17g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.24% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	22% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	5.47% 0.071mg	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	40% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.86% 0.069μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.97% 8.07mg	0.19% 0.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	1.3% 7.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.74% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	10.3% 0.093mg	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	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	4.7% 19.7mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	16.4% 0.38mg	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	10.7% 74.6mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	2.6% 88.3mg	3400mg per day for Men 19-50 years
Selenium	NA	26% 14.2μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	31% 466mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.74% 27.2g	3700g per day for Men 19-50 years

Dried Beechnuts VS Garlic Bread, Frozen Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Garlic bread, frozen?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Garlic bread, frozen:

• 300 calories of Dried Beechnuts have 1.2 times more Vitamin B2, 5 times more Vitamin B6 and 47.1 times more Vitamin C than Garlic bread, frozen.
• While 300 kcal of Garlic bread, frozen contain 2.5 times more Vitamin B1, 7.8 times more Vitamin B3 and 2.7 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Garlic bread, frozen provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• 300 calories of Garlic bread, frozen have insufficient amounts of Vitamin B6 and Vitamin C
• Both Dried Beechnuts as well as Garlic bread, frozen have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Garlic bread, frozen:

• 300 calories of Dried Beechnuts have 3.8 times more Copper, 1.8 times more Manganese and 6 times more Potassium than Garlic bread, frozen.
• While 300 kcal of Garlic bread, frozen contain 2 times more Iron, more Phosphorus, 23.6 times more Sodium and 4 times more Zinc than Dried Beechnuts.
• 300 calories of Dried Beechnuts lack sufficient amounts of Phosphorus and Zinc
• 300 calories of Garlic bread, frozen lack sufficient amounts of Potassium
• Both Dried Beechnuts as well as Garlic bread, frozen lack sufficient amounts of Calcium and Magnesium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 1.8 times more Fat, 27.2 times more Omega 3 and 2.1 times more Omega 6 than Garlic bread, frozen.
• While 300 kcal of Garlic bread, frozen contain 1.5 times more Saturated Fat, 2 times more Carbohydrate and 2.2 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Garlic bread, frozen offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein
• 300 calories of Garlic bread, frozen provide inadequate amounts of Omega 3