Comparing Nutrients in 5 ounces Dried Beechnuts VS Grape juice, canned or bottled, unsweetened, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Grape juice, canned or bottled, unsweetened, with added ascorbic acid	2%	2%	96%

Macro Nutrients

	Dried Beechnuts	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	28% 816kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	0.14% 0.024g	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	16% 21g	130g per day for Men 19-50 years
Sugars	NA	27.8% 20g	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	14.4% 10.4g	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	% 9.65g	g per day for Men 19-50 years
Sucrose	NA	% 0.057g	g per day for Men 19-50 years
Fiber	NA	0.75% 0.28g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	0.94% 0.52g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	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	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	1.18% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	3.5% 0.045mg	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	0% 0μg	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	39.4% 35.4mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	2.83% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.9% 196μg	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	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	14.7% 0.34mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	4.34% 147mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	3.24% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Grape juice, canned or bottled, unsweetened, with added ascorbic acid per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Grape juice, canned or bottled, unsweetened, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Grape juice, canned or bottled, unsweetened, with added ascorbic acid:

• 5 ounces of Dried Beechnuts have 17.9 times more Vitamin B1, 24.7 times more Vitamin B2, 6.6 times more Vitamin B3, 19.3 times more Vitamin B5, 21.4 times more Vitamin B6 and more Vitamin B9 than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• While 5 oz of Grape juice, canned or bottled, unsweetened, with added ascorbic acid contain 1.6 times more Vitamin C than Dried Beechnuts.
• 5 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Dried Beechnuts as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Grape juice, canned or bottled, unsweetened, with added ascorbic acid:

• 5 ounces of Dried Beechnuts have 37.2 times more Copper, 9.8 times more Iron, 5.6 times more Manganese, 9.8 times more Potassium, 7.6 times more Sodium and 5.1 times more Zinc than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• While 5 oz of Grape juice, canned or bottled, unsweetened, with added ascorbic acid contain more Magnesium, more Phosphorus and 12.8 times more Water than Dried Beechnuts.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• 5 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid lack sufficient amounts of Copper and Zinc
• Both Dried Beechnuts as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 9.6 times more Energy, 384.6 times more Fat, 228.8 times more Saturated Fat, 340 times more Omega 3, 1081.8 times more Omega 6, 2.3 times more Carbohydrate and 16.8 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• 5 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 3, Omega 6 and Protein