Comparing Nutrients in 500 calories Dried Beechnuts VS Seedless Raspberries Puree

Weight per 500 calories

• Dried Beechnuts: 86.8g
• Seedless Raspberries Puree: 1220g

Dried Beechnuts have 14 times more energy per 100g than Seedless Raspberries Puree. It has very high energy density when compared to other foods. Seedless Raspberries Puree having low energy density.

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Seedless Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Dried Beechnuts	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	3.1% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	75% 97g	130g per day for Men 19-50 years
Sugars	NA	102% 73.7g	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	51.3% 37g	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	% 34.3g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	NA	29% 11g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	22.2% 12.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.7% 24.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	37.3% 5.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	75.6% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	56.3% 0.73mg	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	88.4% 354μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	86.7% 78mg	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	125% 18.8mg	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	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	0.087% 0.87mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	92% 0.83mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	43.6% 183mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	182% 4.2mg	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	35% 244mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	60.6% 2061mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	3.25% 48.8mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	29.6% 1094g	3700g per day for Men 19-50 years

Dried Beechnuts VS Seedless Raspberries Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Seedless Raspberries Puree?

Lets compare vitamin content per 500 calories of Dried Beechnuts vs Seedless Raspberries Puree:

• 500 kcal of Seedless Raspberries Puree contain 4.2 times more Vitamin B1, 3.8 times more Vitamin B2, 7.8 times more Vitamin B3, 4.7 times more Vitamin B5, 3.6 times more Vitamin B9 and 5.8 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Seedless Raspberries Puree provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• Both Dried Beechnuts as well as Seedless Raspberries Puree have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Dried Beechnuts vs Seedless Raspberries Puree:

• 500 kcal of Seedless Raspberries Puree contain 196.7 times more Calcium, 1.4 times more Copper, 6.2 times more Iron, more Magnesium, 3.6 times more Manganese, more Phosphorus, 2.3 times more Potassium, 7 times more Zinc and 190.9 times more Water 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 4.1 times more Fat, 6.4 times more Saturated Fat, 2.6 times more Omega 3 and 30.4 times more Omega 6 than Seedless Raspberries Puree.
• While 500 kcal of Seedless Raspberries Puree contain 3.4 times more Carbohydrate and 2.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Seedless Raspberries Puree offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein
• 500 calories of Seedless Raspberries Puree provide inadequate amounts of Omega 6