Comparing Nutrients in 500 calories Dried Beechnuts VS Puff pastry, frozen, ready-to-bake

Weight per 500 calories

• Dried Beechnuts: 86.8g
• Puff pastry, frozen, ready-to-bake: 91g

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 Puff pastry, frozen, ready-to-bake?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Dried Beechnuts	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	35.6% 34.6g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	27.3% 8.75g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	24.8% 4.2g	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	31.5% 41g	130g per day for Men 19-50 years
Sugars	NA	0.93% 0.67g	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	3.6% 1.36g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	12% 6.62g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Puff pastry, frozen, ready-to-bake	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	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	19.8% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	23.6% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	1.47% 0.019mg	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% 70.8μg	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	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	0.087% 0.87mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	11.5% 0.1mg	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	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	3.46% 14.5mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	19.3% 0.44mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	1.63% 55.4mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	4.37% 0.48mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	0.21% 7.7g	3700g per day for Men 19-50 years

Dried Beechnuts VS Puff Pastry, Frozen, Ready-to-bake Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Puff pastry, frozen, ready-to-bake?

Lets compare vitamin content per 500 calories of Dried Beechnuts vs Puff pastry, frozen, ready-to-bake:

• 500 calories of Dried Beechnuts have 1.3 times more Vitamin B2, more Vitamin B5, 31.2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• While 500 kcal of Puff pastry, frozen, ready-to-bake contain 1.4 times more Vitamin B1 and 5 times more Vitamin B3 than Dried Beechnuts.
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• 500 calories of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Dried Beechnuts as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Dried Beechnuts vs Puff pastry, frozen, ready-to-bake:

• 500 calories of Dried Beechnuts have 5.6 times more Copper, 2.6 times more Manganese and 15.9 times more Potassium than Puff pastry, frozen, ready-to-bake.
• While 500 kcal of Puff pastry, frozen, ready-to-bake contain 6.8 times more Sodium than Dried Beechnuts.
• Both Dried Beechnuts and Puff pastry, frozen, ready-to-bake contain similar levels of Iron per 500 calories.
• 500 calories of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Potassium
• Both Dried Beechnuts as well as Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Beechnuts have 1.3 times more Fat, 6.5 times more Omega 3 and 3.8 times more Omega 6 than Puff pastry, frozen, ready-to-bake.
• While 500 kcal of Puff pastry, frozen, ready-to-bake contain 1.8 times more Saturated Fat and 1.4 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Puff pastry, frozen, ready-to-bake offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein