Comparing Nutrients in 5 ounces Dried Beechnuts VS Refrigerated Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Dried Beechnuts	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	28% 816kcal	14.2% 412kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	8.26% 8g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	25.3% 0.41g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	15% 2.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	55% 71.5g	130g per day for Men 19-50 years
Sugars	NA	6.94% 5.03g	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	1.66% 1.2g	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	% 0.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	8.2% 3.1g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	24.4% 13.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Refrigerated Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	51.7% 8.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	10.4% 0.13mg	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	40% 160μg	36% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.4% 22mg	NA	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	7.47% 1.1mg	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

	Dried Beechnuts	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	20.3% 0.18mg	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	43.6% 3.5mg	57.6% 4.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	31.7% 0.73mg	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	0% 0mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	NA	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	1.25% 46.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Refrigerated Naan Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Refrigerated Naan Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Refrigerated Naan Bread:

• 5 ounces of Dried Beechnuts have 2.1 times more Vitamin B5 and 7.2 times more Vitamin B6 than Refrigerated Naan Bread.
• While 5 oz of Refrigerated Commercially Prepared Plain Naan Bread contain 2.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 6.7 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Refrigerated Naan Bread provide similar amounts of Vitamin B9 per five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Refrigerated Naan Bread:

• 5 ounces of Dried Beechnuts have 5.2 times more Copper, 2.6 times more Manganese and 8.1 times more Potassium than Refrigerated Naan Bread.
• While 5 oz of Refrigerated Commercially Prepared Plain Naan Bread contain 84 times more Calcium, 1.3 times more Iron, more Magnesium, more Phosphorus, 12.2 times more Sodium and 2.3 times more Zinc than Dried Beechnuts.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 2 times more Energy, 8.8 times more Fat, 4.1 times more Saturated Fat, 5.9 times more Omega 3 and 10.2 times more Omega 6 than Refrigerated Naan Bread.
• While 5 oz of Refrigerated Commercially Prepared Plain Naan Bread contain 1.5 times more Carbohydrate and 1.6 times more Protein than Dried Beechnuts.