Comparing Nutrients in 5 ounces Dried Beechnuts VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Dried Beechnuts	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	28% 816kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	29% 4.93g	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	71.6% 93g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.67g	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	0.18% 0.13g	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	% 0.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	11.6% 4.4g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Crackers, flavored, fish-shaped	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	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	9.27% 0.12mg	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	54.2% 217μg	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	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	21% 0.19mg	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	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	35% 0.8mg	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	34% 237mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	NA	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Crackers, flavored, fish-shaped per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Crackers, flavored, fish-shaped:

• 5 ounces of Dried Beechnuts have 1.4 times more Vitamin B5 and 8 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 7.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Dried Beechnuts.

Comparing minerals per 5 ounces for Dried Beechnuts vs Crackers, flavored, fish-shaped:

• 5 ounces of Dried Beechnuts have 5 times more Copper, 2.4 times more Manganese and 4.5 times more Potassium than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 83 times more Calcium, 1.9 times more Iron, more Magnesium, more Phosphorus, 25.5 times more Sodium and 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 1.2 times more Energy, 2.8 times more Fat, 2.8 times more Saturated Fat, 4 times more Omega 3 and 5.3 times more Omega 6 than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 2 times more Carbohydrate and 1.6 times more Protein than Dried Beechnuts.