Comparing Nutrients in 14 ounces Cereals ready-to-eat, FAMILIA VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Dried Butternuts	Recommended Dietary Allowance
Energy	53% 1540kcal	83.8% 2429kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.82g	16% 5.2g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2163% 34.6g	1.6g per day for Men 19-50 years
Omega 6	36% 6.14g	787% 134g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	36.8% 48g	130g per day for Men 19-50 years
Sugars	127% 92g	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	88.8% 33.7g	49% 18.7g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	176% 99g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.14mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	171% 2.22mg	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	16% 63.5μg	65.5% 262μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	48% 1.15μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	14% 12.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.7% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Dried Butternuts	Recommended Dietary Allowance
Calcium	68.7% 687mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	198% 1.8mg	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	138% 11mg	199% 16mg	8mg per day for Men 19-50 years
Magnesium	300% 1258mg	224% 941mg	420mg per day for Men 19-50 years
Manganese	NA	1132% 26mg	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	191% 1338mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	57.7% 1961mg	49% 1671mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.2% 7.54g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, FAMILIA VS Dried Butternuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, FAMILIA versus 14 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, FAMILIA vs Dried Butternuts:

• 14 ounces of Cereals ready-to-eat, FAMILIA have 3.7 times more Vitamin B2, 1.7 times more Vitamin B3 and more Vitamin B12 than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 5.6 times more Vitamin B6, 4.1 times more Vitamin B9 and 5.3 times more Vitamin C than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Dried Butternuts provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin C
• 14 ounces of Dried Butternuts have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, FAMILIA as well as Dried Butternuts have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, FAMILIA vs Dried Butternuts:

• 14 ounces of Cereals ready-to-eat, FAMILIA have 3.3 times more Calcium and 1.3 times more Magnesium than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 1.4 times more Iron, 1.3 times more Phosphorus and 1.6 times more Zinc than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Dried Butternuts contain similar levels of Copper, Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, FAMILIA have 6.1 times more Carbohydrate and 1.8 times more Fiber than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 1.6 times more Energy, 9 times more Fat, 1.8 times more Saturated Fat, 94.8 times more Omega 3, 21.8 times more Omega 6 and 2.6 times more Protein than Cereals ready-to-eat, FAMILIA.