Comparing Nutrients in 7 ounces Dried Beechnuts VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Dried Beechnuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	39.4% 1143kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	56.6% 55g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	158% 50.7g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	0.98% 0.17g	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	85.3% 111g	130g per day for Men 19-50 years
Sugars	NA	99% 71.8g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Candies, coconut bar, not chocolate covered	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	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	6.87% 0.089mg	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	11% 43.7μg	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	5.95% 5.36mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	0.2% 2mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	79.4% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	107% 2.46mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	NA	31% 17μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.71% 26.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Candies, coconut bar, not chocolate covered per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Candies, coconut bar, not chocolate covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Candies, coconut bar, not chocolate covered:

• 7 ounces of Dried Beechnuts have 4.4 times more Vitamin B1, 17.7 times more Vitamin B2, 2 times more Vitamin B3, 3.7 times more Vitamin B5, 15.2 times more Vitamin B6, 5.1 times more Vitamin B9 and 5.7 times more Vitamin C than Candies, coconut bar, not chocolate covered.
• 7 ounces of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2
• Both Dried Beechnuts as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Candies, coconut bar, not chocolate covered:

• 7 ounces of Dried Beechnuts have 1.9 times more Copper, 3.2 times more Iron and 3.5 times more Potassium than Candies, coconut bar, not chocolate covered.
• While 7 oz of Candies, coconut bar, not chocolate covered contain 43 times more Calcium, more Magnesium, more Phosphorus, 3.4 times more Sodium and 2.8 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Candies, coconut bar, not chocolate covered contain similar levels of 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 1.8 times more Fat, more Omega 3, 218.9 times more Omega 6 and 2.9 times more Protein than Candies, coconut bar, not chocolate covered.
• While 7 oz of Candies, coconut bar, not chocolate covered contain 4.5 times more Saturated Fat and 1.7 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Candies, coconut bar, not chocolate covered offer comparable quantities of Energy per seven ounces.
• 7 ounces of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6