Comparing Nutrients in 14 ounces Oat Bran Bagels VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Oat Bran Bagels	Dried Beechnuts	Recommended Dietary Allowance
Energy	35% 1012kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	102% 133g	130g per day for Men 19-50 years
Sugars	8.92% 6.47g	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	37.6% 14.3g	NA	38g per day for Men 19-50 years
Protein	76% 42.5g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.77mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	209% 2.7mg	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	97% 389μg	112% 448μg	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	0.88% 0.79mg	68.4% 61.5mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	295% 2.66mg	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	153% 12.2mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	231% 5.32mg	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	62.4% 437mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	NA	55μg per day for Men 19-50 years
Sodium	156% 2342mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Bagels VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Oat Bran Bagels versus 14 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oat Bran Bagels vs Dried Beechnuts:

• 14 ounces of Oat Bran Bagels have 3.4 times more Vitamin B3 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.1 times more Vitamin B5, 15.9 times more Vitamin B6 and 77.5 times more Vitamin C than Oat Bran Bagels.
• Both Oat Bran Bagels and Dried Beechnuts provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 14 ounces.
• 14 ounces of Oat Bran Bagels have insufficient amounts of Vitamin C
• Both Oat Bran Bagels as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oat Bran Bagels vs Dried Beechnuts:

• 14 ounces of Oat Bran Bagels have 1.3 times more Iron, more Magnesium, more Phosphorus, 15.5 times more Sodium and 2.5 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 4.4 times more Copper, 1.6 times more Manganese and 8.8 times more Potassium than Oat Bran Bagels.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Oat Bran Bagels as well as Dried Beechnuts lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oat Bran Bagels have 1.6 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.3 times more Energy, 41.7 times more Fat, 29.9 times more Saturated Fat, 77.3 times more Omega 3 and 39.5 times more Omega 6 than Oat Bran Bagels.
• 14 ounces of Oat Bran Bagels provide inadequate amounts of Omega 3