Comparing Nutrients in 7 ounces Snacks, granola bars, soft, almond, confectioners coating VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Dried Beechnuts	Recommended Dietary Allowance
Energy	31% 903kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	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	92% 119g	51% 66.5g	130g per day for Men 19-50 years
Sugars	93% 67.5g	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	22.5% 8.53g	NA	38g per day for Men 19-50 years
Protein	30.5% 17g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	8.93% 35.7μg	56% 224μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	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	101% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Dried Beechnuts	Recommended Dietary Allowance
Calcium	27% 270mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	74.3% 0.67mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.96μg	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	37% 2.96mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	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	54.4% 381mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	NA	55μg per day for Men 19-50 years
Sodium	64.3% 964mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, almond, confectioners coating VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bars, soft, almond, confectioners coating 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 Snacks, granola bars, soft, almond, confectioners coating vs Dried Beechnuts:

• 7 ounces of Snacks, granola bars, soft, almond, confectioners coating have 1.5 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3 times more Vitamin B1, 2.4 times more Vitamin B5, 9.5 times more Vitamin B6, 6.3 times more Vitamin B9 and 77.5 times more Vitamin C than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Dried Beechnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin C
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Dried Beechnuts have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bars, soft, almond, confectioners coating vs Dried Beechnuts:

• 7 ounces of Snacks, granola bars, soft, almond, confectioners coating have 136 times more Calcium, more Magnesium, more Phosphorus, 12.8 times more Sodium and 3.9 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2 times more Copper, 1.7 times more Iron, 1.4 times more Manganese and 3.2 times more Potassium than Snacks, granola bars, soft, almond, confectioners coating.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bars, soft, almond, confectioners coating have 1.8 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.3 times more Energy, 2.5 times more Fat, 121.4 times more Omega 3 and 5.1 times more Omega 6 than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Dried Beechnuts offer comparable quantities of Saturated Fat per seven ounces.
• 7 ounces of Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3