Comparing Nutrients in 7 ounces Dried Beechnuts VS Wheat Bagels

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Wheat Bagels	16%	6%	78%

Macro Nutrients

	Dried Beechnuts	Wheat Bagels	Recommended Dietary Allowance
Energy	39.4% 1143kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	74.6% 97g	130g per day for Men 19-50 years
Sugars	NA	16.8% 12g	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	NA	21.4% 8.14g	38g per day for Men 19-50 years
Protein	22% 12.3g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Wheat Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	66.6% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	22.4% 0.29mg	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	56% 224μg	37.7% 151μg	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	34% 30.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Wheat Bagels	Recommended Dietary Allowance
Calcium	0.2% 2mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	38.6% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 48μg	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	61% 4.9mg	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	123% 2.84mg	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	0% 0mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	NA	104% 57μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	58% 871mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.35% 13g	2% 74.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Wheat Bagels per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Wheat Bagels:

• 7 ounces of Dried Beechnuts have 1.8 times more Vitamin B2, 2.5 times more Vitamin B5, 4.7 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Wheat Bagels.
• While 7 oz of Wheat Bagels contain 1.3 times more Vitamin B1 and 3.8 times more Vitamin B3 than Dried Beechnuts.
• 7 ounces of Wheat Bagels have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Wheat Bagels have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Wheat Bagels:

• 7 ounces of Dried Beechnuts have 3.8 times more Copper and 6.2 times more Potassium than Wheat Bagels.
• While 7 oz of Wheat Bagels contain 20 times more Calcium, more Magnesium, more Phosphorus, 11.6 times more Sodium and 3.1 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Wheat Bagels contain similar levels of Iron and Manganese per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 2.3 times more Energy, 32.7 times more Fat, more Saturated Fat, 22.4 times more Omega 3 and 21.4 times more Omega 6 than Wheat Bagels.
• While 7 oz of Wheat Bagels contain 1.5 times more Carbohydrate and 1.6 times more Protein than Dried Beechnuts.