Comparing Nutrients in 100 calories Dried Beechnuts VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Weight per 100 calories

• Dried Beechnuts: 17.4g
• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated: 21g

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

Discover which food has more nutrients per 100 calories - Dried Beechnuts or Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Dried Beechnuts	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.95% 8.7g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	4.82% 1.54g	32g per day for Men 19-50 years
Omega 3	18.4% 0.3g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	18.8% 3.2g	3.5% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.47% 5.8g	10.6% 14g	130g per day for Men 19-50 years
Sugars	NA	14.2% 10.3g	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	NA	2.84% 1.1g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	1.34% 0.75g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.046% 0.42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.95% 0.064mg	3.26% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.95% 0.15mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	0.74% 0.037mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.13% 0.12mg	0.7% 0.009mg	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	4.9% 19.6μg	0.94% 3.74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.43% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3% 2.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.94% 2.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	0.017% 0.17mg	0.73% 7.28mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	7.28% 0.065mg	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	5.34% 0.43mg	8.13% 0.65mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	1.93% 8.1mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	3.36% 0.077mg	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	0% 0mg	2.67% 18.7mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	NA	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.6mg	4.5% 67.8mg	1500mg per day for Men 19-50 years
Zinc	0.57% 0.063mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.031% 1.15g	0.011% 0.42g	3700g per day for Men 19-50 years

Dried Beechnuts VS Cookies, Chocolate Sandwich, With Creme Filling, Regular, Chocolate-coated Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dried Beechnuts or Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated?

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

• 100 calories of Dried Beechnuts have 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 4.3 times more Vitamin B5, 13 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• 100 calories of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 100 calories.

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

• 100 calories of Dried Beechnuts have 1.8 times more Copper, 3 times more Manganese and 3.5 times more Potassium than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 100 kcal of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.5 times more Iron, more Phosphorus and 10.3 times more Sodium than Dried Beechnuts.
• 100 calories of Dried Beechnuts lack sufficient amounts of Phosphorus
• 100 calories of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated lack sufficient amounts of Potassium
• Both Dried Beechnuts as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated lack sufficient amounts of Calcium, Magnesium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dried Beechnuts have 1.6 times more Fat, 9.7 times more Omega 3 and 5.4 times more Omega 6 than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 100 kcal of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.6 times more Saturated Fat and 2.4 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated offer comparable quantities of Energy per 100 calories.
• 100 calories of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated provide inadequate amounts of Omega 3
• Both Dried Beechnuts as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated provide inadequate amounts of Protein in 100 calories.