Comparing Nutrients in 5 ounces Chocolate Syrup VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Chocolate Syrup	3%	4%	93%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Chocolate Syrup	Dried Beechnuts	Recommended Dietary Allowance
Energy	13.6% 395kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	97% 70.4g	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	9.7% 3.7g	NA	38g per day for Men 19-50 years
Protein	5.3% 2.98g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Chocolate Syrup	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	1.06% 0.013mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.37% 0.018mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.65% 0.009mg	74.6% 0.97mg	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	0.71% 2.83μg	40% 160μg	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	0.31% 0.28mg	24.4% 22mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Syrup	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2% 20mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	80.6% 0.73mg	106% 0.95mg	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	37.4% 3mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	82.6% 1.9mg	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	26% 183mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.25% 9.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chocolate Syrup vs Dried Beechnuts:

• Dried Beechnuts contain 33.8 times more Vitamin B1, 7.4 times more Vitamin B2, 2.7 times more Vitamin B3, 71.2 times more Vitamin B5, 114 times more Vitamin B6, 56.5 times more Vitamin B9 and 77.5 times more Vitamin C than Chocolate Syrup.
• Both Chocolate Syrup as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Chocolate Syrup vs Dried Beechnuts:

• Chocolate Syrup has 14 times more Calcium, more Magnesium, more Phosphorus, 1.9 times more Sodium and 2 times more Zinc than Dried Beechnuts.
• While Dried Beechnuts contain 1.3 times more Copper, 3.5 times more Manganese and 4.5 times more Potassium than Chocolate Syrup.
• Both Chocolate Syrup and Dried Beechnuts have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Chocolate Syrup has 1.9 times more Carbohydrate than Dried Beechnuts.
• While Dried Beechnuts contain 2.1 times more Energy, 44.2 times more Fat, 11 times more Saturated Fat, 850 times more Omega 3, 766.3 times more Omega 6 and 3 times more Protein than Chocolate Syrup.
• Both Chocolate Syrup as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.