Comparing Nutrients in 14 ounces Cereals ready-to-eat, granola, homemade VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Dried Beechnuts	Recommended Dietary Allowance
Energy	67% 1941kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	152% 2.43g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	168% 28.6g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	102% 133g	130g per day for Men 19-50 years
Sugars	108% 78.6g	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	93% 35.3g	NA	38g per day for Men 19-50 years
Protein	97% 54.3g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	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	181% 2.17mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	83.3% 333μg	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	5.3% 4.76mg	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	294% 44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Dried Beechnuts	Recommended Dietary Allowance
Calcium	30% 302mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	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	196% 15.7mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	690% 16mg	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	244% 1711mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	NA	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	150% 16.6mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.63% 23g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, granola, homemade 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 ready-to-eat, granola, homemade vs Dried Beechnuts:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 1.8 times more Vitamin B1 and 3.1 times more Vitamin B3 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 12.9 times more Vitamin C than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Dried Beechnuts provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, granola, homemade as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, granola, homemade vs Dried Beechnuts:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 76 times more Calcium, 1.6 times more Iron, more Magnesium, 3 times more Manganese, more Phosphorus and 11.6 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.9 times more Potassium and 1.5 times more Sodium than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Dried Beechnuts contain similar levels of Copper per 14 ounces.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 1.6 times more Carbohydrate and 2.2 times more Protein than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.1 times more Fat, 1.4 times more Saturated Fat, 2.8 times more Omega 3 and 2.6 times more Omega 6 than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Dried Beechnuts offer comparable quantities of Energy per 14 ounces.