Comparing Nutrients in 7 ounces Rolls, hamburger or hotdog, plain VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, plain	14%	13%	73%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Rolls, hamburger or hotdog, plain	Dried Beechnuts	Recommended Dietary Allowance
Energy	19% 554kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	5.22% 1.67g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.17g	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	76.5% 99g	51% 66.5g	130g per day for Men 19-50 years
Sugars	20% 14.4g	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	6.8% 4.94g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	34.6% 19.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, plain	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.8% 1.08mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	46.6% 187μg	56% 224μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	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	3.57% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, plain	Dried Beechnuts	Recommended Dietary Allowance
Calcium	28.6% 286mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	85% 6.8mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	28.6% 200mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	NA	55μg per day for Men 19-50 years
Sodium	65.4% 980mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hotdog, plain VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, hamburger or hotdog, plain 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, plain vs Dried Beechnuts:

• 7 ounces of Rolls, hamburger or hotdog, plain have more Vitamin A, 1.8 times more Vitamin B1, 4.8 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.7 times more Vitamin B5, 10.9 times more Vitamin B6 and 11.9 times more Vitamin C than Rolls, hamburger or hotdog, plain.
• Both Rolls, hamburger or hotdog, plain and Dried Beechnuts provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 7 ounces for Rolls, hamburger or hotdog, plain vs Dried Beechnuts:

• 7 ounces of Rolls, hamburger or hotdog, plain have 144 times more Calcium, 1.4 times more Iron, more Magnesium, more Phosphorus, 13 times more Sodium and 2 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 6.1 times more Copper, 2.6 times more Manganese and 8.3 times more Potassium than Rolls, hamburger or hotdog, plain.
• 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, plain have 1.5 times more Carbohydrate and 1.6 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.1 times more Energy, 12.8 times more Fat, 6.8 times more Saturated Fat, 9.3 times more Omega 3 and 11.5 times more Omega 6 than Rolls, hamburger or hotdog, plain.