Comparing Nutrients in 7 ounces Dried Beechnuts VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%

Macro Nutrients

	Dried Beechnuts	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Energy	39.4% 1143kcal	32% 931kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	38.7% 37.6g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	13.3% 4.24g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	57.8% 0.92g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	41.6% 7.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	99% 129g	130g per day for Men 19-50 years
Sugars	NA	2.35% 1.7g	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	0% 0g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	18.3% 6.95g	38g per day for Men 19-50 years
Protein	22% 12.3g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	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	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	86.2% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	84% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	NA	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	NA	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	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Calcium	0.2% 2mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	35.5% 0.32mg	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	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	47.6% 1.1mg	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	49% 343mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	108% 1617mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.19% 6.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• 7 ounces of Dried Beechnuts have 1.4 times more Vitamin B5 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 7.7 times more Vitamin B3 than Dried Beechnuts.

Comparing minerals per 7 ounces for Dried Beechnuts vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• 7 ounces of Dried Beechnuts have 4.2 times more Copper, 2.4 times more Manganese and 3.1 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 93 times more Calcium, 2 times more Iron, more Magnesium, more Phosphorus, 21.4 times more Sodium and 2.9 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 1.2 times more Energy, 2.6 times more Fat, 2.7 times more Saturated Fat, 3.6 times more Omega 3 and 5.2 times more Omega 6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 1.9 times more Carbohydrate and 1.6 times more Protein than Dried Beechnuts.