Comparing Nutrients in 14 ounces Dried Beechnuts VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Dried Beechnuts	Cooked Oats	Recommended Dietary Allowance
Energy	79% 2286kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	12.6% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	NA	1.48% 1.07g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	NA	17.8% 6.75g	38g per day for Men 19-50 years
Protein	44% 24.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cooked Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	1.53% 0.02mg	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	112% 448μg	5.95% 24μg	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	68.4% 61.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cooked Oats	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	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	122% 9.76mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	100% 2.3mg	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	0% 0mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.71% 26g	8.97% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cooked Oats per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Beechnuts versus 14 oz of Cooked Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Cooked Oats:

• 14 ounces of Dried Beechnuts have 4 times more Vitamin B1, 23.2 times more Vitamin B2, 3.9 times more Vitamin B3, 3 times more Vitamin B5, 136.8 times more Vitamin B6, 18.8 times more Vitamin B9 and more Vitamin C than Cooked Oats.
• 14 ounces of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Boiled Regular Oats have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Cooked Oats:

• 14 ounces of Dried Beechnuts have 9.1 times more Copper, 2.7 times more Iron, 2.3 times more Manganese, 14.5 times more Potassium and 9.5 times more Sodium than Cooked Oats.
• While 14 oz of Boiled Regular Oats contain more Magnesium, more Phosphorus, 2.8 times more Zinc and 12.7 times more Water than Dried Beechnuts.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Boiled Regular Oats lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Beechnuts have 8.1 times more Energy, 32.9 times more Fat, 18.4 times more Saturated Fat, 94.4 times more Omega 3, 34 times more Omega 6, 2.8 times more Carbohydrate and 2.4 times more Protein than Cooked Oats.
• 14 ounces of Cooked Oats provide inadequate amounts of Omega 3