Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Dried Beechnuts	Recommended Dietary Allowance
Energy	49.3% 1429kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	102% 133g	130g per day for Men 19-50 years
Sugars	195% 141g	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	42% 30.6g	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	% 30g	NA	g per day for Men 19-50 years
Sucrose	% 79.4g	NA	g per day for Men 19-50 years
Fiber	60.6% 23g	NA	38g per day for Men 19-50 years
Protein	64.6% 36g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	218% 1961μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	261% 3.14mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	260% 41.6mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	339% 4.4mg	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	211% 845μg	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	3.1% 2.78mg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Dried Beechnuts	Recommended Dietary Allowance
Calcium	93% 933mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	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	451% 36mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	353% 8.1mg	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	166% 1159mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	NA	55μg per day for Men 19-50 years
Sodium	116% 1746mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	71.4% 7.86mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.91% 33.5g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 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 Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Dried Beechnuts:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 11.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 22.1 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Dried Beechnuts provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C
• 14 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Dried Beechnuts:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 235 times more Calcium, 3.7 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus, 11.6 times more Sodium and 5.5 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.1 times more Copper and 2.8 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.3 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.6 times more Energy, 12.5 times more Fat, 9.5 times more Saturated Fat, 40.5 times more Omega 3 and 15.2 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.