Comparing Nutrients in 7 ounces Cracker, meal VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cracker, meal	Dried Beechnuts	Recommended Dietary Allowance
Energy	26.2% 760kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	7.97% 1.36g	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	123% 161g	51% 66.5g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	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	13.6% 5.16g	NA	38g per day for Men 19-50 years
Protein	33% 18.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	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	115% 1.4mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.8% 11.3mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	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	67.5% 270μg	56% 224μg	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	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	5.7% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	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	115% 9.2mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	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	29.5% 206mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cracker, meal 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 Cracker, meal vs Dried Beechnuts:

• 7 ounces of Cracker, meal have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 6.5 times more Vitamin B3 and 1.2 times more Vitamin B9 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2 times more Vitamin B5, 17.5 times more Vitamin B6 and more Vitamin C than Cracker, meal.
• 7 ounces of Cracker, meal have insufficient amounts of Vitamin C
• Both Cracker, meal as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cracker, meal vs Dried Beechnuts:

• 7 ounces of Cracker, meal have 23 times more Calcium, 1.9 times more Iron, more Magnesium, more Phosphorus and 1.9 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3 times more Copper, 1.4 times more Manganese, 8.8 times more Potassium and 2.4 times more Sodium than Cracker, meal.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cracker, meal have 2.4 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.5 times more Energy, 29.4 times more Fat, 21.1 times more Saturated Fat, 43.6 times more Omega 3 and 26.9 times more Omega 6 than Cracker, meal.