Comparing Nutrients in 5 ounces Dried Oregano Spices VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dried Oregano Spices	Dried Beechnuts	Recommended Dietary Allowance
Energy	13% 376kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	6.25% 6.07g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	6.87% 2.2g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	8% 5.8g	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	2.2% 1.6g	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	% 2.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	159% 60.2g	NA	38g per day for Men 19-50 years
Protein	22.8% 12.8g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	13.4% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.58mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	74.6% 0.97mg	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	84% 336μg	40% 160μg	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	3.62% 3.26mg	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	173% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Dried Beechnuts	Recommended Dietary Allowance
Calcium	226% 2264mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	106% 0.95mg	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	652% 52mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	308% 7.07mg	82.6% 1.9mg	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	30% 210mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.38μg	NA	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	34.7% 3.8mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Oregano Spices VS Dried Beechnuts per 5 oz

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

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

• 5 ounces of Dried Oregano Spices have more Vitamin A, 1.4 times more Vitamin B2, 5.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.7 times more Vitamin B1 and 6.7 times more Vitamin C than Dried Oregano Spices.
• Both Dried Oregano Spices and Dried Beechnuts provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Oregano Spices as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Oregano Spices vs Dried Beechnuts:

• 5 ounces of Dried Oregano Spices have 1597 times more Calcium, 15 times more Iron, more Magnesium, 3.7 times more Manganese, more Phosphorus, 1.2 times more Potassium and 7.5 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.5 times more Sodium than Dried Oregano Spices.
• Both Dried Oregano Spices and Dried Beechnuts contain similar levels of Copper 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 Oregano Spices have 2.1 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.2 times more Energy, 11.7 times more Fat, 3.7 times more Saturated Fat, 2.7 times more Omega 3 and 24.6 times more Omega 6 than Dried Oregano Spices.