Comparing Nutrients in 14 ounces Cereals ready-to-eat, UNCLE SAM CEREAL VS 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	47.4% 1373kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.75g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	1067% 17g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 261g	102% 133g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	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	1.15% 0.83g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 3.73g	NA	g per day for Men 19-50 years
Fiber	212% 80.6g	NA	38g per day for Men 19-50 years
Protein	113% 63.4g	44% 24.6g	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	225% 2.7mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.3% 2.46mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	292% 3.8mg	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	52.6% 210μg	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	10.6% 9.53mg	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	24% 3.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	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	37.7% 377mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	332% 3mg	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	200% 16mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	195% 818mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	623% 14.3mg	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	212% 1484mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	637% 350μg	NA	55μg per day for Men 19-50 years
Sodium	54.5% 818mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	140% 15.4mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, UNCLE SAM CEREAL VS Dried Beechnuts per 14 oz

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

• 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 2.2 times more Vitamin B1, 5.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.9 times more Vitamin B2, 1.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 6.5 times more Vitamin C than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL vs Dried Beechnuts:

• 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 95 times more Calcium, 1.6 times more Iron, more Magnesium, 2.7 times more Manganese, more Phosphorus, 5.4 times more Sodium and 10.8 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.3 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL have 2.5 times more Omega 3, 2 times more Carbohydrate and 2.6 times more Protein than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.7 times more Energy, 4.3 times more Fat, 6 times more Saturated Fat and 10.9 times more Omega 6 than Cereals ready-to-eat, UNCLE SAM CEREAL.