Comparing Nutrients in 500 calories Dried Beechnuts VS Candies, coconut bar, not chocolate covered

Weight per 500 calories

• Dried Beechnuts: 86.8g
• Candies, coconut bar, not chocolate covered: 104g

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

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Candies, coconut bar, not chocolate covered?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Dried Beechnuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	29.6% 28.7g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	83% 26.5g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	0.51% 0.087g	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	44.7% 58g	130g per day for Men 19-50 years
Sugars	NA	52% 37.6g	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	17.5% 6.65g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	5.98% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	1.68% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	5.14% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	3.6% 0.047mg	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	5.7% 23μg	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	15% 13.5mg	3.1% 2.8mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.087% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	0.087% 0.87mg	4.47% 44.7mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	41.6% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	6.7% 28mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	56% 1.3mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	NA	16.3% 8.94μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	8.87% 133mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	9.64% 1.06mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	0.37% 13.8g	3700g per day for Men 19-50 years

Dried Beechnuts VS Candies, Coconut Bar, Not Chocolate Covered Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Candies, coconut bar, not chocolate covered?

Lets compare vitamin content per 500 calories of Dried Beechnuts vs Candies, coconut bar, not chocolate covered:

• 500 calories of Dried Beechnuts have 3.7 times more Vitamin B1, 14.8 times more Vitamin B2, 3.1 times more Vitamin B5, 12.7 times more Vitamin B6, 4.3 times more Vitamin B9 and 4.8 times more Vitamin C than Candies, coconut bar, not chocolate covered.
• 500 calories of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Dried Beechnuts vs Candies, coconut bar, not chocolate covered:

• 500 calories of Dried Beechnuts have 1.6 times more Copper, 2.7 times more Iron and 2.9 times more Potassium than Candies, coconut bar, not chocolate covered.
• While 500 kcal of Candies, coconut bar, not chocolate covered contain more Phosphorus than Dried Beechnuts.
• Both Dried Beechnuts and Candies, coconut bar, not chocolate covered contain similar levels of Manganese per 500 calories.
• 500 calories of Dried Beechnuts lack sufficient amounts of Phosphorus
• 500 calories of Candies, coconut bar, not chocolate covered lack sufficient amounts of Potassium
• Both Dried Beechnuts as well as Candies, coconut bar, not chocolate covered lack sufficient amounts of Calcium, Magnesium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Beechnuts have 1.5 times more Fat, more Omega 3 and 182.8 times more Omega 6 than Candies, coconut bar, not chocolate covered.
• While 500 kcal of Candies, coconut bar, not chocolate covered contain 5.3 times more Saturated Fat and 2 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Candies, coconut bar, not chocolate covered offer comparable quantities of Energy per 500 calories.
• 500 calories of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6
• Both Dried Beechnuts as well as Candies, coconut bar, not chocolate covered provide inadequate amounts of Protein in 500 calories.