Comparing Nutrients in 5 ounces Cracker, meal VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cracker, meal	Dried Beechnuts	Recommended Dietary Allowance
Energy	18.7% 543kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.4g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	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	23.5% 13g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	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	82.2% 0.99mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	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	48% 193μg	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% 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	4.06% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	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	82.2% 6.58mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	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	21% 147mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Cracker, meal 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 Cracker, meal vs Dried Beechnuts:

• 5 ounces of Cracker, meal have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 6.5 times more Vitamin B3 and 1.2 times more Vitamin B9 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2 times more Vitamin B5, 17.5 times more Vitamin B6 and more Vitamin C than Cracker, meal.
• 5 ounces of Cracker, meal have insufficient amounts of Vitamin C
• Both Cracker, meal as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cracker, meal vs Dried Beechnuts:

• 5 ounces of Cracker, meal have 23 times more Calcium, 1.9 times more Iron, more Magnesium, more Phosphorus and 1.9 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3 times more Copper, 1.4 times more Manganese, 8.8 times more Potassium and 2.4 times more Sodium than Cracker, meal.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cracker, meal have 2.4 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.5 times more Energy, 29.4 times more Fat, 21.1 times more Saturated Fat, 43.6 times more Omega 3 and 26.9 times more Omega 6 than Cracker, meal.