Comparing Nutrients in 5 ounces Dried Beechnuts VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Dried Beechnuts	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	28% 816kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	15.7% 5g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	110% 18.7g	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	68.4% 89g	130g per day for Men 19-50 years
Sugars	NA	5.92% 4.3g	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	0.66% 0.48g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	NA	15% 5.67g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Snacks, tortilla chips, ranch-flavor	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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	22% 0.28mg	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	NA	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	16% 0.14mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	22.5% 0.52mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Snacks, tortilla chips, ranch-flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Snacks, tortilla chips, ranch-flavor:

• 5 ounces of Dried Beechnuts have 6.3 times more Vitamin B1, 6.2 times more Vitamin B2, 1.5 times more Vitamin B5, 3.4 times more Vitamin B6 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• While 5 oz of Snacks, tortilla chips, ranch-flavor contain 1.5 times more Vitamin B3 than Dried Beechnuts.
• 5 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Dried Beechnuts vs Snacks, tortilla chips, ranch-flavor:

• 5 ounces of Dried Beechnuts have 6.6 times more Copper, 1.8 times more Iron, 3.7 times more Manganese and 3.9 times more Potassium than Snacks, tortilla chips, ranch-flavor.
• While 5 oz of Snacks, tortilla chips, ranch-flavor contain 134 times more Calcium, more Magnesium, more Phosphorus, 13.7 times more Sodium and 4 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 times more Fat, 1.6 times more Saturated Fat, 7.2 times more Omega 3 and 1.4 times more Omega 6 than Snacks, tortilla chips, ranch-flavor.
• While 5 oz of Snacks, tortilla chips, ranch-flavor contain 1.9 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Energy and Protein per five ounces.