Comparing Nutrients in 14 ounces Muffins, oat bran VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Muffins, oat bran	10%	23%	67%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Muffins, oat bran	Dried Beechnuts	Recommended Dietary Allowance
Energy	37% 1072kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	30.3% 29.4g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.3g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	114% 1.8g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	85.5% 14.5g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 192g	102% 133g	130g per day for Men 19-50 years
Sugars	45% 32.6g	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	48% 18.3g	NA	38g per day for Men 19-50 years
Protein	49.6% 27.8g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Muffins, oat bran	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	86.7% 1.04mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	88.3% 353μg	112% 448μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, oat bran	Dried Beechnuts	Recommended Dietary Allowance
Calcium	25% 250mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	208% 16.7mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	148% 623mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	454% 10.4mg	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	213% 1492mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	NA	55μg per day for Men 19-50 years
Sodium	104% 1560mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	3.75% 139g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, oat bran VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Muffins, oat bran 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 Muffins, oat bran vs Dried Beechnuts:

• 14 oz of Dried Beechnuts contain 3.9 times more Vitamin B2, 2.1 times more Vitamin B3, 4.2 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Muffins, oat bran.
• Both Muffins, oat bran and Dried Beechnuts provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Muffins, oat bran have insufficient amounts of Vitamin C
• Both Muffins, oat bran as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Muffins, oat bran vs Dried Beechnuts:

• 14 ounces of Muffins, oat bran have 63 times more Calcium, 1.7 times more Iron, more Magnesium, 2 times more Manganese, more Phosphorus, 10.3 times more Sodium and 5.1 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2 times more Copper and 2 times more Potassium than Muffins, oat bran.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Muffins, oat bran have 1.4 times more Carbohydrate than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.1 times more Energy, 6.8 times more Fat, 5.3 times more Saturated Fat, 3.7 times more Omega 3 and 5 times more Omega 6 than Muffins, oat bran.
• Both Muffins, oat bran and Dried Beechnuts offer comparable quantities of Protein per 14 ounces.