Comparing Nutrients in 500 calories Dried Beechnuts VS Rolls, hamburger or hot dog, whole wheat

Weight per 500 calories

• Dried Beechnuts: 86.8g
• Rolls, hamburger or hot dog, whole wheat: 186g

Dried Beechnuts have 2.1 times more energy per 100g than Rolls, hamburger or hot dog, whole wheat. It has very high energy density when compared to other foods. Rolls, hamburger or hot dog, whole wheat having high energy density.

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Rolls, hamburger or hot dog, whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Dried Beechnuts	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	8.4% 8.14g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	5.35% 1.7g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	17.5% 2.98g	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	64.2% 83.5g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	6.26% 4.54g	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	% 3.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	30% 11.3g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.8% 61.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	68.5% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	31.3% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	27.7% 0.36mg	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	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.7% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	2.7% 2.4mg	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	5.1% 0.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	0.087% 0.87mg	37% 368mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	49.4% 0.44mg	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	56.2% 4.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	187% 4.3mg	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	57.6% 403mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	NA	111% 61μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	1.8% 66.8g	3700g per day for Men 19-50 years

Dried Beechnuts VS Rolls, Hamburger Or Hot Dog, Whole Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Rolls, hamburger or hot dog, whole wheat?

Lets compare vitamin content per 500 calories of Dried Beechnuts vs Rolls, hamburger or hot dog, whole wheat:

• 500 calories of Dried Beechnuts have 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 5.6 times more Vitamin C than Rolls, hamburger or hot dog, whole wheat.
• While 500 kcal of Rolls, hamburger or hot dog, whole wheat contain 3.1 times more Vitamin B1, 11 times more Vitamin B3, 2 times more Vitamin B5 and more Vitamin B12 than Dried Beechnuts.
• Both Dried Beechnuts and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin B3 and Vitamin B12
• 500 calories of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Dried Beechnuts vs Rolls, hamburger or hot dog, whole wheat:

• 500 calories of Dried Beechnuts have 1.3 times more Copper and 2 times more Potassium than Rolls, hamburger or hot dog, whole wheat.
• While 500 kcal of Rolls, hamburger or hot dog, whole wheat contain 424 times more Calcium, 2.1 times more Iron, more Magnesium, 3.7 times more Manganese, more Phosphorus, 26.9 times more Sodium and 10.2 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 5.3 times more Fat, 2.9 times more Saturated Fat, 4.6 times more Omega 3 and 5.4 times more Omega 6 than Rolls, hamburger or hot dog, whole wheat.
• While 500 kcal of Rolls, hamburger or hot dog, whole wheat contain 2.9 times more Carbohydrate and 4.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein