Comparing Nutrients in 5 ounces White Reduced-calorie Bread VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	White Reduced-calorie Bread	Dried Beechnuts	Recommended Dietary Allowance
Energy	10% 293kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	36% 13.7g	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	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	48.4% 0.58mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.3% 5.16mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	33.7% 135μg	40% 160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.79% 0.71mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Dried Beechnuts	Recommended Dietary Allowance
Calcium	13.3% 133mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	56.5% 4.52mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	24.5% 172mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	NA	55μg per day for Men 19-50 years
Sodium	45.3% 679mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.64% 61g	0.25% 9.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of White Reduced-calorie Bread vs Dried Beechnuts:

• White Reduced-calorie Bread has 1.3 times more Vitamin B1, 4.2 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• While Dried Beechnuts contain 1.3 times more Vitamin B2, 2 times more Vitamin B5, 16.3 times more Vitamin B6 and 31 times more Vitamin C than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Dried Beechnuts have similar amounts of Vitamin B9 per 5 oz.
• Both White Reduced-calorie Bread as well as Dried Beechnuts have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for White Reduced-calorie Bread vs Dried Beechnuts:

• White Reduced-calorie Bread has 94 times more Calcium, 1.3 times more Iron, more Magnesium, more Phosphorus, 12.6 times more Sodium, 3.7 times more Zinc and 6.5 times more Water than Dried Beechnuts.
• While Dried Beechnuts contain 2 times more Copper, 3.4 times more Manganese and 13.4 times more Potassium than White Reduced-calorie Bread.

Comparison of macro-nutrients per 5 ounces:

• White Reduced-calorie Bread has 1.3 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.
• While Dried Beechnuts contain 2.8 times more Energy, 20 times more Fat, 10.4 times more Saturated Fat, 60.7 times more Omega 3 and 34.6 times more Omega 6 than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.