Comparing Nutrients in 7 ounces Snacks, popcorn, microwave, 94% fat free VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Dried Beechnuts	Recommended Dietary Allowance
Energy	27.5% 798kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	25.2% 4.3g	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	116% 151g	51% 66.5g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	71% 27g	NA	38g per day for Men 19-50 years
Protein	38% 21.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	0% 0μg	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	5.42% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	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	71% 5.7mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	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	86% 603mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	NA	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.23% 8.37g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, 94% fat free VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, microwave, 94% fat free 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, popcorn, microwave, 94% fat free vs Dried Beechnuts:

• 7 ounces of Snacks, popcorn, microwave, 94% fat free have 2.4 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.3 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, microwave, 94% fat free.
• 7 ounces of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin C
• Both Snacks, popcorn, microwave, 94% fat free as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Snacks, popcorn, microwave, 94% fat free vs Dried Beechnuts:

• 7 ounces of Snacks, popcorn, microwave, 94% fat free have more Magnesium, more Phosphorus, 15 times more Sodium and 7.8 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.6 times more Copper and 3.6 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Dried Beechnuts contain similar levels of Iron and Manganese per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Snacks, popcorn, microwave, 94% fat free as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, microwave, 94% fat free have 2.3 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.4 times more Energy, 8.2 times more Fat, 4.8 times more Saturated Fat, 30.9 times more Omega 3 and 8.5 times more Omega 6 than Snacks, popcorn, microwave, 94% fat free.