Comparing Nutrients in 5 ounces Dried Beechnuts VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Dried Beechnuts	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	28% 816kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	5.7% 5.54g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	13.3% 2.26g	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	54.6% 71g	130g per day for Men 19-50 years
Sugars	NA	14.2% 10.3g	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	4.87% 3.53g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	6.7% 2.55g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	6.87% 0.089mg	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	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.4% 22mg	2.05% 1.84mg	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	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	17% 0.15mg	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	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	31.6% 0.73mg	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	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	NA	70% 38.6μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	1.3% 48.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Rolls, hamburger or hotdog, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Rolls, hamburger or hotdog, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Rolls, hamburger or hotdog, plain:

• 5 ounces of Dried Beechnuts have 1.2 times more Vitamin B2, 1.7 times more Vitamin B5, 10.9 times more Vitamin B6, 1.2 times more Vitamin B9 and 11.9 times more Vitamin C than Rolls, hamburger or hotdog, plain.
• While 5 oz of Rolls, hamburger or hotdog, plain contain more Vitamin A, 1.8 times more Vitamin B1, 4.8 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12
• 5 ounces of Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Dried Beechnuts vs Rolls, hamburger or hotdog, plain:

• 5 ounces of Dried Beechnuts have 6.1 times more Copper, 2.6 times more Manganese and 8.3 times more Potassium than Rolls, hamburger or hotdog, plain.
• While 5 oz of Rolls, hamburger or hotdog, plain contain 144 times more Calcium, 1.4 times more Iron, more Magnesium, more Phosphorus, 13 times more Sodium and 2 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 2.1 times more Energy, 12.8 times more Fat, 6.8 times more Saturated Fat, 9.3 times more Omega 3 and 11.5 times more Omega 6 than Rolls, hamburger or hotdog, plain.
• While 5 oz of Rolls, hamburger or hotdog, plain contain 1.5 times more Carbohydrate and 1.6 times more Protein than Dried Beechnuts.