Comparing Nutrients in 300 calories Dried Beechnuts VS Snacks, popcorn, oil-popped, white popcorn, salt added

Weight per 300 calories

• Dried Beechnuts: 52g
• Snacks, popcorn, oil-popped, white popcorn, salt added: 60g

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 Snacks, popcorn, oil-popped, white popcorn, salt added?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Dried Beechnuts	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	9.17% 2.93g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	44.8% 7.6g	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	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	15.8% 6g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.067% 0.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	6.7% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	9.65% 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	2.55% 10μg	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	0.2% 0.18mg	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	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	14.7% 0.13mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	15.4% 64.8mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	23% 0.53mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	NA	7.96% 4.38μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	35.4% 530mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.045% 1.68g	3700g per day for Men 19-50 years

Dried Beechnuts VS Snacks, Popcorn, Oil-popped, White Popcorn, Salt Added Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Snacks, popcorn, oil-popped, white popcorn, salt added?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• 300 calories of Dried Beechnuts have 2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B5, 2.8 times more Vitamin B6, 5.8 times more Vitamin B9 and 44.8 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• 300 calories of Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• 300 calories of Dried Beechnuts have 2.6 times more Copper, 1.3 times more Manganese and 3.9 times more Potassium than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 300 kcal of Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.3 times more Iron, more Magnesium, more Phosphorus, 26.8 times more Sodium and 8.4 times more Zinc than Dried Beechnuts.
• 300 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• 300 calories of Snacks, popcorn, oil-popped, white popcorn, salt added lack sufficient amounts of Potassium
• Both Dried Beechnuts as well as Snacks, popcorn, oil-popped, white popcorn, salt added lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 1.5 times more Fat, 2 times more Omega 3 and 1.3 times more Omega 6 than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 300 kcal of Snacks, popcorn, oil-popped, white popcorn, salt added contain 2 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Snacks, popcorn, oil-popped, white popcorn, salt added offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein