Comparing Nutrients in 5 ounces Dried Beechnuts VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Raspberries	8%	10%	82%

Macro Nutrients

	Dried Beechnuts	Raspberries	Recommended Dietary Allowance
Energy	28% 816kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	2.08% 0.35g	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	13% 17g	130g per day for Men 19-50 years
Sugars	NA	8.64% 6.27g	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	4.6% 3.33g	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	% 2.64g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	NA	24.2% 9.2g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.2% 4.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 160μg	7.44% 29.8μg	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	41.3% 37mg	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	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Raspberries	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	14% 0.13mg	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	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	41.3% 0.95mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	NA	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Raspberries per 5 oz

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

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Raspberries:

• 5 ounces of Dried Beechnuts have 9.5 times more Vitamin B1, 9.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.8 times more Vitamin B5, 12.4 times more Vitamin B6 and 5.4 times more Vitamin B9 than Raspberries.
• While 5 oz of Raw Raspberries contain 1.7 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Raw Raspberries have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Raspberries:

• 5 ounces of Dried Beechnuts have 7.4 times more Copper, 3.6 times more Iron, 2 times more Manganese, 6.7 times more Potassium and 38 times more Sodium than Raspberries.
• While 5 oz of Raw Raspberries contain 25 times more Calcium, more Magnesium, more Phosphorus and 13 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Raspberries contain similar levels of Zinc 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 11.1 times more Energy, 76.9 times more Fat, 301 times more Saturated Fat, 13.5 times more Omega 3, 73.9 times more Omega 6, 2.8 times more Carbohydrate and 5.2 times more Protein than Raspberries.
• 5 ounces of Raspberries provide inadequate amounts of Energy and Omega 6