Comparing Nutrients in 7 ounces Dry Bread Crumbs VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dry Bread Crumbs	14%	12%	74%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dry Bread Crumbs	Dried Beechnuts	Recommended Dietary Allowance
Energy	27% 784kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	7.46% 2.4g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	51% 66.5g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	6.73% 4.9g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	NA	38g per day for Men 19-50 years
Protein	47.3% 26.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dry Bread Crumbs	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.9mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.3% 13mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	104% 1.36mg	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	53% 212μg	56% 224μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.69μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	34% 30.8mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Bread Crumbs	Dried Beechnuts	Recommended Dietary Allowance
Calcium	36.3% 363mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	148% 1.33mg	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	120% 9.6mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	79.3% 1.82mg	116% 2.66mg	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	46.8% 327mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	NA	55μg per day for Men 19-50 years
Sodium	97% 1453mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Bread Crumbs VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Bread Crumbs versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Bread Crumbs vs Dried Beechnuts:

• 7 ounces of Dry Bread Crumbs have 3.2 times more Vitamin B1, 7.6 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.7 times more Vitamin B5, 5.7 times more Vitamin B6 and more Vitamin C than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Dried Beechnuts provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Dry Bread Crumbs have insufficient amounts of Vitamin C
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin B12
• Both Plain Grated Dry Bread Crumbs as well as Dried Beechnuts have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Dry Bread Crumbs vs Dried Beechnuts:

• 7 ounces of Dry Bread Crumbs have 183 times more Calcium, 2 times more Iron, more Magnesium, more Phosphorus, 19.3 times more Sodium and 4 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.6 times more Copper, 1.5 times more Manganese and 5.2 times more Potassium than Plain Grated Dry Bread Crumbs .
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Bread Crumbs have 2.1 times more Carbohydrate and 2.2 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.5 times more Energy, 9.4 times more Fat, 4.8 times more Saturated Fat, 9.1 times more Omega 3 and 9.8 times more Omega 6 than Plain Grated Dry Bread Crumbs .