Comparing Nutrients in 500 calories Dried Beechnuts VS Powder No Sugar Added Cocoa Mix

Weight per 500 calories

• Dried Beechnuts: 86.8g
• Powder No Sugar Added Cocoa Mix: 133g

Dried Beechnuts have 1.5 times more energy per 100g than Powder No Sugar Added Cocoa Mix. It has very high energy density when compared to other foods. Powder No Sugar Added Cocoa Mix having high energy density.

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Powder No Sugar Added Cocoa Mix?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Dried Beechnuts	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	4.1% 3.98g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	7.36% 2.36g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	73.4% 95g	130g per day for Men 19-50 years
Sugars	NA	69% 50g	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	26% 9.95g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	36.7% 20.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.59% 5.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	32.4% 0.42mg	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	24.5% 98μg	4.64% 18.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	65.2% 1.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	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	0.35% 0.053mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.77% 0.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	0.087% 0.87mg	76.4% 764mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	108% 0.97mg	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	26.7% 2.14mg	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	38.3% 0.88mg	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	169% 1184mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	105% 3584mg	3400mg per day for Men 19-50 years
Selenium	NA	40.8% 22.4μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	77.5% 1162mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	0.12% 4.5g	3700g per day for Men 19-50 years

Dried Beechnuts VS Powder No Sugar Added Cocoa Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Powder No Sugar Added Cocoa Mix?

Lets compare vitamin content per 500 calories of Dried Beechnuts vs Powder No Sugar Added Cocoa Mix:

• 500 calories of Dried Beechnuts have 1.4 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Powder No Sugar Added Cocoa Mix.
• While 500 kcal of Powder No Sugar Added Cocoa Mix contain 1.3 times more Vitamin B1, 5.8 times more Vitamin B2, 6.3 times more Vitamin B5 and more Vitamin B12 than Dried Beechnuts.
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin B12
• 500 calories of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A and Vitamin B3 in 500 calories.

Comparing minerals per 500 calories for Dried Beechnuts vs Powder No Sugar Added Cocoa Mix:

• 500 calories of Dried Beechnuts have 1.3 times more Manganese than Powder No Sugar Added Cocoa Mix.
• While 500 kcal of Powder No Sugar Added Cocoa Mix contain 880 times more Calcium, 1.7 times more Copper, 3.1 times more Iron, more Magnesium, more Phosphorus, 4.1 times more Potassium, 35.2 times more Sodium and 14.6 times more Zinc than Dried Beechnuts.
• 500 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Beechnuts have 10.9 times more Fat, 2.1 times more Saturated Fat, 370.9 times more Omega 3 and 154.3 times more Omega 6 than Powder No Sugar Added Cocoa Mix.
• While 500 kcal of Powder No Sugar Added Cocoa Mix contain 3.3 times more Carbohydrate and 3.8 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Powder No Sugar Added Cocoa Mix offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein
• 500 calories of Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6