Comparing Nutrients in 500 calories Crackers, cream, Gamesa Sabrosas VS Dried Beechnuts

Weight per 500 calories

• Crackers, cream, Gamesa Sabrosas: 103g
• Dried Beechnuts: 86.8g

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

Discover which food has more nutrients per 500 calories - Crackers, cream, Gamesa Sabrosas or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Dried Beechnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21.7% 21g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	94% 16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.3% 66.7g	22.4% 29g	130g per day for Men 19-50 years
Sugars	13.4% 9.68g	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	1.35% 0.98g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 6.43g	NA	g per day for Men 19-50 years
Fiber	6.52% 2.48g	NA	38g per day for Men 19-50 years
Protein	13% 7.24g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.8% 5.25mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.55% 0.48mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.17% 0.067mg	45.7% 0.59mg	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	38.5% 154μg	24.5% 98μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20% 0.48μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	15% 13.5mg	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	11% 1.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.4% 18.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.7% 27mg	0.087% 0.87mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	64.6% 0.58mg	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	95% 7.62mg	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	6.15% 26mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	50.6% 1.16mg	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	14.5% 101mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	NA	55μg per day for Men 19-50 years
Sodium	79% 1186mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	0.12% 4.6g	0.15% 5.73g	3700g per day for Men 19-50 years

Crackers, Cream, Gamesa Sabrosas VS Dried Beechnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, cream, Gamesa Sabrosas or Dried Beechnuts?

Lets compare vitamin content per 500 calories of Crackers, cream, Gamesa Sabrosas vs Dried Beechnuts:

• 500 calories of Crackers, cream, Gamesa Sabrosas have 6.9 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin B12 than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 1.3 times more Vitamin B2, 1.7 times more Vitamin B5 and 8.8 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Dried Beechnuts provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Crackers, cream, Gamesa Sabrosas have insufficient amounts of Vitamin B5 and Vitamin B6
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin B3 and Vitamin B12

Comparing minerals per 500 calories for Crackers, cream, Gamesa Sabrosas vs Dried Beechnuts:

• 500 calories of Crackers, cream, Gamesa Sabrosas have 3.6 times more Iron, more Phosphorus and 36 times more Sodium than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 5.1 times more Copper, 1.4 times more Manganese and 6.6 times more Potassium than Crackers, cream, Gamesa Sabrosas.
• 500 calories of Crackers, cream, Gamesa Sabrosas lack sufficient amounts of Potassium
• 500 calories of Dried Beechnuts lack sufficient amounts of Phosphorus
• Both Crackers, cream, Gamesa Sabrosas as well as Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, cream, Gamesa Sabrosas have 2.3 times more Carbohydrate and 1.3 times more Protein than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 2.1 times more Fat, 31.7 times more Omega 3 and 6.4 times more Omega 6 than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Dried Beechnuts offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Crackers, cream, Gamesa Sabrosas provide inadequate amounts of Omega 3
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein