Comparing Nutrients in 5 ounces Dried Beechnuts VS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Dried Beechnuts	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	28% 816kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	28.5% 27.6g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	11.7% 3.73g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	5.1% 0.87g	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	70.7% 92g	130g per day for Men 19-50 years
Sugars	NA	20.4% 14.8g	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	2.15% 1.56g	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	% 1.35g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	NA	8.95% 3.4g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Crackers, cream, La Moderna Rikis Cream Crackers	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	47.2% 1.13μg	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	NA	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	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	104% 1040mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	17.8% 0.16mg	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	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	52% 1.2mg	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	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	71% 1066mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	53% 5.83mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.17% 6.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Crackers, cream, La Moderna Rikis Cream Crackers per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Crackers, cream, La Moderna Rikis Cream Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 5 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Dried Beechnuts.
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin B12

Comparing minerals per 5 ounces for Dried Beechnuts vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 5 ounces of Dried Beechnuts have 5.9 times more Copper, 1.6 times more Manganese and 8.7 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 5 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain 734 times more Calcium, 2.7 times more Iron, more Magnesium, more Phosphorus, 19.8 times more Sodium and 11.4 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 1.2 times more Energy, 2.6 times more Fat, 2.2 times more Saturated Fat, 85 times more Omega 3 and 30 times more Omega 6 than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 5 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain 1.9 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Crackers, cream, La Moderna Rikis Cream Crackers offer comparable quantities of Protein per five ounces.
• 5 ounces of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3