Comparing Nutrients in 5 ounces Cookies, chocolate, made with rice cereal VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Dried Beechnuts	Recommended Dietary Allowance
Energy	21.5% 624kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.4g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	79% 57g	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	5.97% 2.27g	NA	38g per day for Men 19-50 years
Protein	8.18% 4.58g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	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	41% 0.49mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.46mg	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	8.5% 34μg	40% 160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	18.5% 2.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	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	44% 3.53mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	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	19.4% 136mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	NA	55μg per day for Men 19-50 years
Sodium	20% 298mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate, made with rice cereal VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate, made with rice cereal 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 Cookies, chocolate, made with rice cereal vs Dried Beechnuts:

• 5 ounces of Cookies, chocolate, made with rice cereal have 4 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.1 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin C than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Dried Beechnuts provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin C
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin B12
• Both Cookies, chocolate, made with rice cereal as well as Dried Beechnuts have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Cookies, chocolate, made with rice cereal vs Dried Beechnuts:

• 5 ounces of Cookies, chocolate, made with rice cereal have 32 times more Calcium, more Magnesium, more Phosphorus, 5.5 times more Sodium and 1.9 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3.7 times more Copper and 4.5 times more Potassium than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Dried Beechnuts contain similar levels of Iron per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate, made with rice cereal have 2 times more Saturated Fat and 1.9 times more Carbohydrate than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.3 times more Energy, 2.6 times more Fat, 11 times more Omega 3, 6.4 times more Omega 6 and 1.9 times more Protein than Cookies, chocolate, made with rice cereal.