Comparing Nutrients in 5 ounces Dried Beechnuts VS Dried Spearmint

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Dried Spearmint	23%	16%	61%

Macro Nutrients

	Dried Beechnuts	Dried Spearmint	Recommended Dietary Allowance
Energy	28% 816kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	8.8% 8.55g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	7% 2.24g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	247% 3.96g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	3.7% 0.63g	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	56.7% 73.8g	130g per day for Men 19-50 years
Sugars	NA	NA	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	111% 42.2g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	50.4% 28.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Dried Spearmint	Recommended Dietary Allowance
Vitamin A	0% 0μg	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	281% 3.66mg	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	188% 751μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Dried Spearmint	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	211% 2109mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	243% 2.2mg	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	1550% 124mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	203% 853mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	708% 16.3mg	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	56% 391mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	80.2% 2727mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Dried Spearmint per 5 oz

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

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

• 5 ounces of Dried Beechnuts have more Vitamin C than Dried Spearmint.
• While 5 oz of Dried Spearmint contain more Vitamin A, 3.8 times more Vitamin B2, 7.5 times more Vitamin B3, 1.5 times more Vitamin B5, 3.8 times more Vitamin B6 and 4.7 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Dried Spearmint provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• 5 ounces of Dried Spearmint have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Dried Spearmint have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Dried Spearmint:

• 5 oz of Dried Spearmint contain 1488 times more Calcium, 2.3 times more Copper, 35.6 times more Iron, more Magnesium, 8.6 times more Manganese, more Phosphorus, 1.9 times more Potassium, 9.1 times more Sodium and 6.7 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 Energy, 8.3 times more Fat, 3.6 times more Saturated Fat and 41.2 times more Omega 6 than Dried Spearmint.
• While 5 oz of Dried Spearmint contain 1.6 times more Omega 3, 1.6 times more Carbohydrate and 3.2 times more Protein than Dried Beechnuts.