Comparing Nutrients in 100 calories Candies, coconut bar, not chocolate covered VS Dried Beechnuts

Weight per 100 calories

• Candies, coconut bar, not chocolate covered: 21g
• Dried Beechnuts: 17.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Candies, coconut bar, not chocolate covered or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.75g	8.95% 8.7g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.3g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0% 0g	18.4% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	18.8% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.93% 11.6g	4.47% 5.8g	130g per day for Men 19-50 years
Sugars	10.4% 7.5g	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	3.5% 1.33g	NA	38g per day for Men 19-50 years
Protein	0.79% 0.44g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	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	1.2% 0.014mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.34% 0.004mg	4.95% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.093mg	0.95% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.03% 0.051mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.72% 0.009mg	9.13% 0.12mg	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	1.14% 4.57μg	4.9% 19.6μg	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	0.62% 0.56mg	3% 2.7mg	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	0.28% 0.042mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.017% 0.021μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.89% 8.94mg	0.017% 0.17mg	1000mg per day for Men 19-50 years
Copper	8.3% 0.075mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	2% 0.16mg	5.34% 0.43mg	8mg per day for Men 19-50 years
Magnesium	1.34% 5.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	10% 0.23mg	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	2.76% 19.3mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	1.8% 61mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.77% 26.6mg	0.44% 6.6mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	0.57% 0.063mg	11mg per day for Men 19-50 years
Water	0.075% 2.76g	0.031% 1.15g	3700g per day for Men 19-50 years

Candies, Coconut Bar, Not Chocolate Covered VS Dried Beechnuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Candies, coconut bar, not chocolate covered or Dried Beechnuts?

Lets compare vitamin content per 100 calories of Candies, coconut bar, not chocolate covered vs Dried Beechnuts:

• 100 kcal of Dried Beechnuts contain 3.7 times more Vitamin B1, 14.8 times more Vitamin B2, 3.1 times more Vitamin B5, 12.7 times more Vitamin B6, 4.3 times more Vitamin B9 and 4.8 times more Vitamin C than Candies, coconut bar, not chocolate covered.
• 100 calories of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Candies, coconut bar, not chocolate covered as well as Dried Beechnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Candies, coconut bar, not chocolate covered vs Dried Beechnuts:

• 100 calories of Candies, coconut bar, not chocolate covered have more Phosphorus than Dried Beechnuts.
• While 100 kcal of Dried Beechnuts contain 1.6 times more Copper, 2.7 times more Iron and 2.9 times more Potassium than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Dried Beechnuts contain similar levels of Manganese per 100 calories.
• 100 calories of Candies, coconut bar, not chocolate covered lack sufficient amounts of Potassium
• 100 calories of Dried Beechnuts lack sufficient amounts of Phosphorus
• Both Candies, coconut bar, not chocolate covered as well as Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Candies, coconut bar, not chocolate covered have 5.3 times more Saturated Fat and 2 times more Carbohydrate than Dried Beechnuts.
• While 100 kcal of Dried Beechnuts contain 1.5 times more Fat, more Omega 3 and 182.8 times more Omega 6 than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Dried Beechnuts offer comparable quantities of Energy per 100 calories.
• 100 calories of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6
• Both Candies, coconut bar, not chocolate covered as well as Dried Beechnuts provide inadequate amounts of Protein in 100 calories.