Comparing Nutrients in 7 ounces Cookies, gluten-free, chocolate wafer VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Dried Beechnuts	Recommended Dietary Allowance
Energy	37% 1074kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	62.2% 60.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	95% 30.4g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	25% 4.23g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	51% 66.5g	130g per day for Men 19-50 years
Sugars	112% 81.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 73.6g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	NA	38g per day for Men 19-50 years
Protein	14.4% 8.06g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	56% 224μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	34% 30.8mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Dried Beechnuts	Recommended Dietary Allowance
Calcium	21.6% 216mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	57% 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	91% 7.3mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	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	41% 286mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	16% 242mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, gluten-free, chocolate wafer 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 Cookies, gluten-free, chocolate wafer vs Dried Beechnuts:

• 7 oz of Dried Beechnuts contain 2.2 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 7 ounces for Cookies, gluten-free, chocolate wafer vs Dried Beechnuts:

• 7 ounces of Cookies, gluten-free, chocolate wafer have 109 times more Calcium, 1.5 times more Iron, more Magnesium, more Phosphorus, 3.2 times more Sodium and 2.2 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.6 times more Copper, 3.3 times more Manganese and 3 times more Potassium than Cookies, gluten-free, chocolate wafer.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, gluten-free, chocolate wafer have 2.7 times more Saturated Fat and 1.9 times more Carbohydrate than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.6 times more Fat, 13.7 times more Omega 3, 8.6 times more Omega 6 and 1.5 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Dried Beechnuts offer comparable quantities of Energy per seven ounces.