Comparing Nutrients in 7 ounces Rolls, hamburger or hotdog, mixed-grain VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Dried Beechnuts	Recommended Dietary Allowance
Energy	18% 522kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	8.62% 2.76g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.5g	51% 66.5g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	20% 7.54g	NA	38g per day for Men 19-50 years
Protein	34% 19g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.6% 0.92mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	104% 1.36mg	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	55% 220μg	56% 224μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Dried Beechnuts	Recommended Dietary Allowance
Calcium	19% 189mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	148% 1.33mg	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	98% 7.84mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	116% 2.66mg	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	34.6% 242mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	NA	55μg per day for Men 19-50 years
Sodium	60.6% 909mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hotdog, mixed-grain VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, hamburger or hotdog, mixed-grain versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rolls, hamburger or hotdog, mixed-grain vs Dried Beechnuts:

• 7 ounces of Rolls, hamburger or hotdog, mixed-grain have 1.5 times more Vitamin B1 and 5.1 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.9 times more Vitamin B5, 7.4 times more Vitamin B6 and more Vitamin C than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Dried Beechnuts provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin C
• Both Rolls, hamburger or hotdog, mixed-grain as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Rolls, hamburger or hotdog, mixed-grain vs Dried Beechnuts:

• 7 ounces of Rolls, hamburger or hotdog, mixed-grain have 95 times more Calcium, 1.6 times more Iron, more Magnesium, more Phosphorus, 12.1 times more Sodium and 2.9 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.1 times more Copper, 1.3 times more Manganese and 6.4 times more Potassium than Rolls, hamburger or hotdog, mixed-grain.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, hamburger or hotdog, mixed-grain have 1.3 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.2 times more Energy, 8.3 times more Fat, 4.1 times more Saturated Fat, 25.8 times more Omega 3 and 16.9 times more Omega 6 than Rolls, hamburger or hotdog, mixed-grain.