Comparing Nutrients in 5 ounces Crackers, saltines (includes oyster, soda, soup) VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Dried Beechnuts	Recommended Dietary Allowance
Energy	20.4% 593kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.2g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	7.32% 2.34g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.06g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	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	0.37% 0.27g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	24% 13.4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.13mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	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	47.5% 190μg	40% 160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	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	11% 1.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.7% 27mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	99% 7.9mg	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	42.3% 0.97mg	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	20.7% 145mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	6.34% 215mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	26.5% 14.6μg	NA	55μg per day for Men 19-50 years
Sodium	89% 1334mg	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	0.19% 7.16g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, saltines (includes oyster, soda, soup) 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 Crackers, saltines (includes oyster, soda, soup) vs Dried Beechnuts:

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 7.3 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.7 times more Vitamin B5, 8 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Dried Beechnuts provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin B12
• Both Crackers, saltines (includes oyster, soda, soup) as well as Dried Beechnuts have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Crackers, saltines (includes oyster, soda, soup) vs Dried Beechnuts:

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 2.3 times more Iron, more Magnesium, more Phosphorus, 24.8 times more Sodium and 1.9 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 4.8 times more Copper, 2 times more Manganese and 6.7 times more Potassium than Crackers, saltines (includes oyster, soda, soup).
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Crackers, saltines (includes oyster, soda, soup) as well as Dried Beechnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 2.2 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.4 times more Energy, 5.8 times more Fat, 3.5 times more Saturated Fat, 3.1 times more Omega 3 and 4.3 times more Omega 6 than Crackers, saltines (includes oyster, soda, soup).