Comparing Nutrients in 100 grams Dried Beechnuts VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Dried Beechnuts	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	20% 576kcal	7% 203kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	31% 40.5g	130g per day for Men 19-50 years
Sugars	NA	3.16% 2.3g	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	31.6% 12g	38g per day for Men 19-50 years
Protein	11% 6.2g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	15.8% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	5.92% 0.077mg	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	28.3% 113μg	14.5% 58μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.67% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.2% 15.5mg	0.44% 0.4mg	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	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	0.1% 1mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	14.8% 0.13mg	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	30.8% 2.46mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	19.7% 0.45mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	NA	50.7% 28μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	34.2% 513mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Rye Reduced-calorie Bread per 100 g

Compare the macro and micronutrient content in 100 g of Dried Beechnuts versus 100 g of Rye Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Rye Reduced-calorie Bread:

• 100 grams of Dried Beechnuts have 1.5 times more Vitamin B2, 3.1 times more Vitamin B5, 8.9 times more Vitamin B6, 1.9 times more Vitamin B9 and 38.8 times more Vitamin C than Rye Reduced-calorie Bread.
• While 100 g of Rye Reduced-calorie Bread contain 2.9 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Rye Reduced-calorie Bread provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Rye Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Rye Reduced-calorie Bread:

• 100 grams of Dried Beechnuts have 5 times more Copper, 3 times more Manganese and 10.4 times more Potassium than Rye Reduced-calorie Bread.
• While 100 g of Rye Reduced-calorie Bread contain 76 times more Calcium, 1.3 times more Iron, more Magnesium, more Phosphorus, 13.5 times more Sodium and 1.8 times more Zinc than Dried Beechnuts.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Beechnuts have 2.8 times more Energy, 17.2 times more Fat, 15.5 times more Saturated Fat, 41.5 times more Omega 3 and 25.9 times more Omega 6 than Rye Reduced-calorie Bread.
• While 100 g of Rye Reduced-calorie Bread contain 1.5 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Rye Reduced-calorie Bread offer comparable quantities of Carbohydrate per 100 grams.