Comparing Nutrients in 7 ounces Dried Beechnuts VS Cocoa, dry powder, unsweetened, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	Dried Beechnuts	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	39.4% 1143kcal	15% 437kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	48% 15.4g	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	4.9% 0.83g	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	89% 116g	130g per day for Men 19-50 years
Sugars	NA	4.8% 3.5g	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	156% 59g	38g per day for Men 19-50 years
Protein	22% 12.3g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cocoa, dry powder, unsweetened, processed with alkali	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	18% 0.23mg	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	16% 63.5μg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	0.2% 2mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	795% 7.16mg	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	61% 4.9mg	385% 30.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	225% 945mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	322% 7.4mg	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	206% 1445mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	146% 4979mg	3400mg per day for Men 19-50 years
Selenium	NA	47.6% 26μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	115% 12.6mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.14% 5.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cocoa, dry powder, unsweetened, processed with alkali per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Cocoa, dry powder, unsweetened, processed with alkali to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Cocoa, dry powder, unsweetened, processed with alkali:

• 7 ounces of Dried Beechnuts have 2.8 times more Vitamin B1, 3.6 times more Vitamin B5, 5.8 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Cocoa, dry powder, unsweetened, processed with alkali.
• While 7 oz of Cocoa, dry powder, unsweetened, processed with alkali contain 2.7 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Cocoa, dry powder, unsweetened, processed with alkali provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Cocoa, dry powder, unsweetened, processed with alkali:

• 7 ounces of Dried Beechnuts have 2 times more Sodium than Cocoa, dry powder, unsweetened, processed with alkali.
• While 7 oz of Cocoa, dry powder, unsweetened, processed with alkali contain 111 times more Calcium, 5.4 times more Copper, 6.3 times more Iron, more Magnesium, 2.8 times more Manganese, more Phosphorus, 2.5 times more Potassium and 17.7 times more Zinc than Dried Beechnuts.
• 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 2.6 times more Energy, 3.8 times more Fat, more Omega 3 and 43.8 times more Omega 6 than Cocoa, dry powder, unsweetened, processed with alkali.
• While 7 oz of Cocoa, dry powder, unsweetened, processed with alkali contain 1.4 times more Saturated Fat, 1.7 times more Carbohydrate and 2.9 times more Protein than Dried Beechnuts.
• 7 ounces of Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3