Comparing Nutrients in 5 ounces Dried Beechnuts VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Dried Beechnuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	28% 816kcal	23.5% 682kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	40.4% 39g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	113% 36.2g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	61% 79g	130g per day for Men 19-50 years
Sugars	NA	70.7% 51.3g	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	NA	24% 9.07g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	4.9% 0.064mg	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	7.8% 31μg	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	24.4% 22mg	4.25% 3.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	13.6% 1.1mg	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	76.3% 1.75mg	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	19% 132mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.51% 18.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Candies, coconut bar, not chocolate covered per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Candies, coconut bar, not chocolate covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Candies, coconut bar, not chocolate covered:

• 5 ounces of Dried Beechnuts have 4.4 times more Vitamin B1, 17.7 times more Vitamin B2, 2 times more Vitamin B3, 3.7 times more Vitamin B5, 15.2 times more Vitamin B6, 5.1 times more Vitamin B9 and 5.7 times more Vitamin C than Candies, coconut bar, not chocolate covered.
• 5 ounces of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2
• Both Dried Beechnuts as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Candies, coconut bar, not chocolate covered:

• 5 ounces of Dried Beechnuts have 1.9 times more Copper, 3.2 times more Iron and 3.5 times more Potassium than Candies, coconut bar, not chocolate covered.
• While 5 oz of Candies, coconut bar, not chocolate covered contain 43 times more Calcium, more Magnesium, more Phosphorus, 3.4 times more Sodium and 2.8 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Candies, coconut bar, not chocolate covered contain similar levels of Manganese 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 Dried Beechnuts have 1.8 times more Fat, more Omega 3, 218.9 times more Omega 6 and 2.9 times more Protein than Candies, coconut bar, not chocolate covered.
• While 5 oz of Candies, coconut bar, not chocolate covered contain 4.5 times more Saturated Fat and 1.7 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Candies, coconut bar, not chocolate covered offer comparable quantities of Energy per five ounces.
• 5 ounces of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6