Comparing Nutrients in 7 ounces Dried Beechnuts VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Dried Beechnuts	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	39.4% 1143kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	32.2% 31.3g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	62.2% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	105% 137g	130g per day for Men 19-50 years
Sugars	NA	91% 65.8g	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	23% 16.6g	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	% 11.7g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	NA	17.2% 6.55g	38g per day for Men 19-50 years
Protein	22% 12.3g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	10.4% 0.13mg	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	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34% 30.8mg	NA	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	0.2% 2mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	30.6% 0.28mg	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	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	69% 1.6mg	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	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	NA	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cookies, oatmeal, with raisins per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Cookies, oatmeal, with raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Cookies, oatmeal, with raisins:

• 7 ounces of Dried Beechnuts have 1.7 times more Vitamin B2, 2.3 times more Vitamin B5, 10.1 times more Vitamin B6 and 3.2 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 2.4 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B1 per seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Cookies, oatmeal, with raisins:

• 7 ounces of Dried Beechnuts have 4.8 times more Copper, 1.7 times more Manganese and 4.4 times more Potassium than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 28 times more Calcium, more Magnesium, more Phosphorus, 8.5 times more Sodium and 1.8 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Cookies, oatmeal, with raisins contain similar levels of Iron 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 1.3 times more Energy, 3.2 times more Fat, 2.3 times more Omega 3 and 3.5 times more Omega 6 than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 2.1 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Cookies, oatmeal, with raisins offer comparable quantities of Saturated Fat and Protein per seven ounces.