Comparing Nutrients in 100 grams Cookies, chocolate sandwich, with creme filling, regular VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Dried Beechnuts	Recommended Dietary Allowance
Energy	16% 464kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.65g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	19% 3.25g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	56% 40.7g	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	0.97% 0.7g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 39g	NA	g per day for Men 19-50 years
Fiber	7.63% 2.9g	NA	38g per day for Men 19-50 years
Protein	9.3% 5.2g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.42% 0.27mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.77% 0.023mg	52.6% 0.68mg	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	15.3% 61μg	28.3% 113μg	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	17.2% 15.5mg	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	16.5% 2.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.1% 21mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	74.4% 0.67mg	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	152% 12mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	58.3% 1.34mg	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	13.3% 93mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	9.45% 5.2μg	NA	55μg per day for Men 19-50 years
Sodium	26% 388mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	6.73% 0.74mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.18% 6.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, chocolate sandwich, with creme filling, regular vs Dried Beechnuts:

• Cookies, chocolate sandwich, with creme filling, regular have 3 times more Vitamin B3 than Dried Beechnuts.
• While Dried Beechnuts contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 3.4 times more Vitamin B5, 29.7 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Cookies, chocolate sandwich, with creme filling, regular vs Dried Beechnuts:

• Cookies, chocolate sandwich, with creme filling, regular have 21 times more Calcium, 4.9 times more Iron, more Magnesium, more Phosphorus, 10.2 times more Sodium and 2.1 times more Zinc than Dried Beechnuts.
• While Dried Beechnuts contain 2 times more Copper, 1.9 times more Manganese and 4.3 times more Potassium than Cookies, chocolate sandwich, with creme filling, regular.

Comparison of macro-nutrients per 100 grams:

• Cookies, chocolate sandwich, with creme filling, regular have 2.1 times more Carbohydrate than Dried Beechnuts.
• While Dried Beechnuts contain 2.6 times more Fat, 5.7 times more Omega 3 and 5.7 times more Omega 6 than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Dried Beechnuts have similar amounts of Energy, Saturated Fat and Protein per 100 g.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.