Comparing Nutrients in 5 ounces Candies, halavah, plain VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Candies, halavah, plain	Dried Beechnuts	Recommended Dietary Allowance
Energy	23% 665kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.5g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	18.3% 5.85g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	70.2% 12g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.7g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	NA	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	16.8% 6.38g	NA	38g per day for Men 19-50 years
Protein	31.6% 17.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	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	50% 0.6mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	23% 92μg	40% 160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	24.4% 22mg	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	NA	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

	Candies, halavah, plain	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	80.3% 6.42mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	73.6% 309mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	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	123% 860mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.12mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, halavah, plain VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Candies, halavah, plain versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Candies, halavah, plain vs Dried Beechnuts:

• 5 ounces of Candies, halavah, plain have 1.4 times more Vitamin B1 and 3.3 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 4.2 times more Vitamin B2, 5.3 times more Vitamin B5, 2 times more Vitamin B6, 1.7 times more Vitamin B9 and 155 times more Vitamin C than Candies, halavah, plain.
• 5 ounces of Candies, halavah, plain have insufficient amounts of Vitamin C
• Both Candies, halavah, plain as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Candies, halavah, plain vs Dried Beechnuts:

• 5 ounces of Candies, halavah, plain have 33 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, more Magnesium, more Phosphorus, 5.1 times more Sodium and 12 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.5 times more Manganese and 5.4 times more Potassium than Candies, halavah, plain.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candies, halavah, plain have 1.8 times more Carbohydrate and 2 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.3 times more Fat, 1.4 times more Saturated Fat, 28.3 times more Omega 3 and 2.2 times more Omega 6 than Candies, halavah, plain.
• Both Candies, halavah, plain and Dried Beechnuts offer comparable quantities of Energy per five ounces.