Comparing Nutrients in 7 ounces Dried Beechnuts VS Dried Rosemary Spices

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Dried Rosemary Spices	5%	33%	62%

Macro Nutrients

	Dried Beechnuts	Dried Rosemary Spices	Recommended Dietary Allowance
Energy	39.4% 1143kcal	22.7% 657kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	31% 30.2g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	45.7% 14.6g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	133% 2.14g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	13.5% 2.3g	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	98% 127g	130g per day for Men 19-50 years
Sugars	NA	NA	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	222% 84.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Dried Rosemary Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	65.3% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	266% 3.45mg	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	152% 609μg	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	135% 121mg	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	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	Dried Rosemary Spices	Recommended Dietary Allowance
Calcium	0.2% 2mg	254% 2540mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	121% 1.1mg	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	726% 58mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	161% 3.7mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	55.7% 1895mg	3400mg per day for Men 19-50 years
Selenium	NA	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	58.3% 6.4mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Dried Rosemary Spices per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Dried Rosemary Spices:

• 7 oz of Dried Rosemary Spices contain more Vitamin A, 1.7 times more Vitamin B1, 2.5 times more Vitamin B6, 2.7 times more Vitamin B9 and 3.9 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Dried Rosemary Spices provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Dried Rosemary Spices have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Dried Rosemary Spices:

• 7 ounces of Dried Beechnuts have 1.2 times more Copper than Dried Rosemary Spices.
• While 7 oz of Dried Rosemary Spices contain 1280 times more Calcium, 11.9 times more Iron, more Magnesium, 1.4 times more Manganese, more Phosphorus, 1.3 times more Sodium and 9 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Dried Rosemary Spices contain similar levels of Potassium 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 1.7 times more Energy, 3.3 times more Fat, 1.6 times more Omega 3, 15.9 times more Omega 6 and 1.3 times more Protein than Dried Rosemary Spices.
• While 7 oz of Dried Rosemary Spices contain 1.3 times more Saturated Fat and 1.9 times more Carbohydrate than Dried Beechnuts.