Comparing Nutrients in 100 calories Cereals ready-to-eat, UNCLE SAM CEREAL VS Dried Beechnuts

Weight per 100 calories

• Cereals ready-to-eat, UNCLE SAM CEREAL: 29g
• Dried Beechnuts: 17.4g

Dried Beechnuts have 1.7 times more energy per unit of mass than Cereals ready-to-eat, UNCLE SAM CEREAL, which is very high in comparison to other foods. Cereals ready-to-eat, UNCLE SAM CEREAL having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.35g	8.95% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	77.7% 1.24g	18.4% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	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	14.6% 19g	4.47% 5.8g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	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	0.084% 0.061g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	15.4% 5.87g	NA	38g per day for Men 19-50 years
Protein	8.25% 4.6g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	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	16.4% 0.2mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.82% 0.037mg	4.95% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.68% 1.4mg	0.95% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	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	3.83% 15.3μg	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	0.77% 0.69mg	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	1.73% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.43% 0.52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.75% 27.5mg	0.017% 0.17mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	13% 0.12mg	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	14.6% 1.16mg	5.34% 0.43mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	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	15.4% 108mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.44% 6.6mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	0.57% 0.063mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.031% 1.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, UNCLE SAM CEREAL vs Dried Beechnuts:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 3.7 times more Vitamin B1, 9.1 times more Vitamin B3 and 2.3 times more Vitamin B6 than Dried Beechnuts.
• While Dried Beechnuts contain 1.8 times more Vitamin B2, 1.3 times more Vitamin B9 and 3.9 times more Vitamin C than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dried Beechnuts have similar amounts of Vitamin B5 per 100 kcal.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Dried Beechnuts:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 158.2 times more Calcium, 1.9 times more Copper, 2.7 times more Iron, more Magnesium, 4.5 times more Manganese, more Phosphorus, 9 times more Sodium and 17.9 times more Zinc than Dried Beechnuts.
• While Dried Beechnuts contain 1.4 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 4.2 times more Omega 3, 3.3 times more Carbohydrate and 4.3 times more Protein than Dried Beechnuts.
• While Dried Beechnuts contain 2.6 times more Fat, 3.6 times more Saturated Fat and 6.6 times more Omega 6 than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dried Beechnuts have similar amounts of Energy per 100 kcal.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.