Comparing Nutrients in 5 ounces Dried Beechnuts VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%

Macro Nutrients

	Dried Beechnuts	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Energy	28% 816kcal	20% 578kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	9.23% 2.95g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	15% 2.55g	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	86.3% 112g	130g per day for Men 19-50 years
Sugars	NA	57% 41.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	9.43% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	13.3% 0.17mg	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	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.4% 22mg	0.79% 0.71mg	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	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	48.4% 0.44mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	85.6% 1.97mg	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	30.8% 215mg	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	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	29.6% 444mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.24% 8.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• 5 ounces of Dried Beechnuts have 1.6 times more Vitamin B1, 4.9 times more Vitamin B2, 1.8 times more Vitamin B5, 5.6 times more Vitamin B6, 6.6 times more Vitamin B9 and 31 times more Vitamin C than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• Both Dried Beechnuts and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• 5 ounces of Dried Beechnuts have 2.2 times more Copper, 1.6 times more Iron and 4.5 times more Potassium than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 5 oz of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 333 times more Calcium, more Magnesium, more Phosphorus, 8.2 times more Sodium and 3.4 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain similar levels of Manganese 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 1.4 times more Energy, 6 times more Fat, 2.7 times more Saturated Fat, 13.2 times more Omega 3, 10.2 times more Omega 6 and 1.5 times more Protein than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 5 oz of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 2.4 times more Carbohydrate than Dried Beechnuts.