Comparing Nutrients in 100 grams Dried Beechnuts VS Snacks, potato chips, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Dried Beechnuts	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	20% 576kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	35.7% 34.6g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	70.5% 12g	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	40.7% 53g	130g per day for Men 19-50 years
Sugars	NA	0.3% 0.22g	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	12.6% 4.8g	38g per day for Men 19-50 years
Protein	11% 6.2g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Snacks, potato chips, plain, unsalted	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	24% 3.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	8.04% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	50.8% 0.66mg	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	11.3% 45μg	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	17.2% 15.5mg	34.6% 31mg	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	60.7% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	0.1% 1mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	34% 0.31mg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	19% 0.44mg	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	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	37.5% 1275mg	3400mg per day for Men 19-50 years
Selenium	NA	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.051% 1.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Snacks, potato chips, plain, unsalted per 100 g

Compare the macro and micronutrient content in 100 g of Dried Beechnuts versus 100 g of Snacks, potato chips, plain, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Snacks, potato chips, plain, unsalted:

• 100 grams of Dried Beechnuts have 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B5 and 2.5 times more Vitamin B9 than Snacks, potato chips, plain, unsalted.
• While 100 g of Snacks, potato chips, plain, unsalted contain 4.4 times more Vitamin B3 and 2 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Snacks, potato chips, plain, unsalted provide similar amounts of Vitamin B6 per 100 grams.
• Both Dried Beechnuts as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Snacks, potato chips, plain, unsalted:

• 100 grams of Dried Beechnuts have 2.2 times more Copper, 1.5 times more Iron, 3 times more Manganese and 4.8 times more Sodium than Snacks, potato chips, plain, unsalted.
• While 100 g of Snacks, potato chips, plain, unsalted contain 24 times more Calcium, more Magnesium, more Phosphorus, 1.3 times more Potassium and 3 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 1.4 times more Fat, 8.9 times more Omega 3 and 1.5 times more Omega 6 than Snacks, potato chips, plain, unsalted.
• While 100 g of Snacks, potato chips, plain, unsalted contain 1.9 times more Saturated Fat and 1.6 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Snacks, potato chips, plain, unsalted offer comparable quantities of Energy and Protein per 100 grams.