Comparing Nutrients in 14 ounces Dried Beechnuts VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Dried Beechnuts	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	79% 2286kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	21% 20.2g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	39.7% 6.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	228% 296g	130g per day for Men 19-50 years
Sugars	NA	116% 84g	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	1.1% 0.79g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 81g	g per day for Men 19-50 years
Fiber	NA	85.6% 32.5g	38g per day for Men 19-50 years
Protein	44% 24.6g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	194% 1746μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	237% 2.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	228% 36.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	263% 3.42mg	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	190% 758μg	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	0.44% 0.4mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	91% 909mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	152% 1.37mg	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	122% 9.76mg	412% 33mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	481% 11mg	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	200% 1401mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	35.4% 1203mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	110% 1651mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.79% 29.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Beechnuts versus 14 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 14 ounces of Dried Beechnuts have 155 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain more Vitamin A, 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 10.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 14 ounces of Dried Beechnuts have 1.9 times more Copper and 3.4 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 229 times more Calcium, 3.4 times more Iron, more Magnesium, 2.1 times more Manganese, more Phosphorus, 10.9 times more Sodium and 7.2 times more Zinc than Dried Beechnuts.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Beechnuts have 1.6 times more Energy, 9.8 times more Fat, 7.1 times more Saturated Fat, 27.4 times more Omega 3 and 10.8 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 2.2 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.