Comparing Nutrients in 500 calories Chunk Style Peanut Butter VS Dried Beechnuts

Weight per 500 calories

• Chunk Style Peanut Butter: 85g
• Dried Beechnuts: 86.8g

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

Discover which food has more nutrients per 500 calories - Chunk Style Peanut Butter or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Chunk Style Peanut Butter	Dried Beechnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.7% 42.4g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	20% 6.46g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	4.14% 0.066g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	69% 11.8g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	22.4% 29g	130g per day for Men 19-50 years
Sugars	9.85% 7.14g	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	0% 0g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 3.56g	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	NA	38g per day for Men 19-50 years
Protein	36.5% 20.4g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.25% 0.094mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.7% 11.6mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.35mg	45.7% 0.59mg	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	19.5% 78μg	24.5% 98μg	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	0% 0mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.7% 5.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.82% 38.2mg	0.087% 0.87mg	1000mg per day for Men 19-50 years
Copper	54.5% 0.49mg	64.6% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	0.066% 2.63μg	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	20% 1.6mg	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	32.3% 136mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	50.6% 1.16mg	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	38.7% 271mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	12.7% 6.96μg	NA	55μg per day for Men 19-50 years
Sodium	0.96% 14.4mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.37mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	0.026% 0.97g	0.15% 5.73g	3700g per day for Men 19-50 years

Chunk Style Peanut Butter VS Dried Beechnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Chunk Style Peanut Butter or Dried Beechnuts?

Lets compare vitamin content per 500 calories of Chunk Style Peanut Butter vs Dried Beechnuts:

• 500 calories of Chunk Style Peanut Butter have 15.3 times more Vitamin B3 than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 2.9 times more Vitamin B1, 3.4 times more Vitamin B2, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Dried Beechnuts provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Chunk Style Peanut Butter have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• Both Chunk Style Peanut Butter as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Chunk Style Peanut Butter vs Dried Beechnuts:

• 500 calories of Chunk Style Peanut Butter have more Magnesium, 1.3 times more Manganese, more Phosphorus and 7.6 times more Zinc than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 1.3 times more Iron and 1.4 times more Potassium than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Dried Beechnuts contain similar levels of Copper per 500 calories.
• 500 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Chunk Style Peanut Butter as well as Dried Beechnuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Chunk Style Peanut Butter have 1.3 times more Saturated Fat and 3.8 times more Protein than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 22.3 times more Omega 3, 1.4 times more Omega 6 and 1.6 times more Carbohydrate than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Dried Beechnuts offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Chunk Style Peanut Butter provide inadequate amounts of Omega 3
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein