Comparing Nutrients in 500 calories Dried Beechnuts VS Crackers, wheat, sandwich, with peanut butter filling

Weight per 500 calories

• Dried Beechnuts: 86.8g
• Crackers, wheat, sandwich, with peanut butter filling: 101g

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 Crackers, wheat, sandwich, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%

Macro Nutrients

	Dried Beechnuts	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	50% 8.52g	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	42% 54.3g	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	11.7% 4.44g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	24.4% 13.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Crackers, wheat, sandwich, with peanut butter filling	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	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	10.6% 0.14mg	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	17.7% 70.7μg	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	0% 0mg	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	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	0.087% 0.87mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	6.17% 0.056mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	9.14% 38.4mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	30.8% 0.71mg	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	50% 351mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	54.3% 815mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	0.093% 3.43g	3700g per day for Men 19-50 years

Dried Beechnuts VS Crackers, Wheat, Sandwich, With Peanut Butter Filling Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Crackers, wheat, sandwich, with peanut butter filling?

Lets compare vitamin content per 500 calories of Dried Beechnuts vs Crackers, wheat, sandwich, with peanut butter filling:

• 500 calories of Dried Beechnuts have 1.4 times more Vitamin B5, 4.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• While 500 kcal of Crackers, wheat, sandwich, with peanut butter filling contain 1.5 times more Vitamin B1 and 7.8 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Crackers, wheat, sandwich, with peanut butter filling provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• 500 calories of Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Dried Beechnuts vs Crackers, wheat, sandwich, with peanut butter filling:

• 500 calories of Dried Beechnuts have 10.5 times more Copper, 1.6 times more Manganese and 2.9 times more Potassium than Crackers, wheat, sandwich, with peanut butter filling.
• While 500 kcal of Crackers, wheat, sandwich, with peanut butter filling contain 197.8 times more Calcium, 1.3 times more Iron, more Phosphorus and 24.7 times more Sodium than Dried Beechnuts.
• 500 calories of Dried Beechnuts lack sufficient amounts of Calcium and Phosphorus
• 500 calories of Crackers, wheat, sandwich, with peanut butter filling lack sufficient amounts of Copper and Potassium
• Both Dried Beechnuts as well as Crackers, wheat, sandwich, with peanut butter filling lack sufficient amounts of Magnesium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Beechnuts have 1.6 times more Fat, 3.6 times more Omega 3 and 1.9 times more Omega 6 than Crackers, wheat, sandwich, with peanut butter filling.
• While 500 kcal of Crackers, wheat, sandwich, with peanut butter filling contain 1.9 times more Carbohydrate and 2.5 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Crackers, wheat, sandwich, with peanut butter filling offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein