Comparing Nutrients in 7 ounces Crackers, cream, Gamesa Sabrosas VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Dried Beechnuts	Recommended Dietary Allowance
Energy	33% 960kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	33.3% 10.6g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	28% 4.77g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	51% 66.5g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	2.6% 1.9g	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	% 1.83g	NA	g per day for Men 19-50 years
Sucrose	% 12.3g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	NA	38g per day for Men 19-50 years
Protein	25% 14g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.3% 0.59mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	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	74% 296μg	56% 224μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38% 0.91μg	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	21% 3.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.6% 35.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	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	183% 14.6mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	27.8% 194mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	34.3% 19μg	NA	55μg per day for Men 19-50 years
Sodium	152% 2278mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.24% 8.83g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, cream, Gamesa Sabrosas VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, cream, Gamesa Sabrosas 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 Crackers, cream, Gamesa Sabrosas vs Dried Beechnuts:

• 7 ounces of Crackers, cream, Gamesa Sabrosas have 5.8 times more Vitamin B3, 1.3 times more Vitamin B9 and more Vitamin B12 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.5 times more Vitamin B2, 2 times more Vitamin B5 and 10.5 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Dried Beechnuts provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin B12

Comparing minerals per 7 ounces for Crackers, cream, Gamesa Sabrosas vs Dried Beechnuts:

• 7 ounces of Crackers, cream, Gamesa Sabrosas have 26 times more Calcium, 3 times more Iron, more Magnesium, more Phosphorus, 30.2 times more Sodium and 1.8 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 6 times more Copper, 1.7 times more Manganese and 7.9 times more Potassium than Crackers, cream, Gamesa Sabrosas.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, cream, Gamesa Sabrosas have 1.9 times more Carbohydrate than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.5 times more Fat, 37.8 times more Omega 3 and 7.7 times more Omega 6 than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Dried Beechnuts offer comparable quantities of Energy, Saturated Fat and Protein per seven ounces.