Comparing Nutrients in 14 ounces Dried Beechnuts VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Dried Beechnuts	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	79% 2286kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	3.26% 1.04g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	7.87% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	265% 344g	130g per day for Men 19-50 years
Sugars	NA	75.5% 54.7g	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	0.27% 0.2g	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	% 54.4g	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	44% 24.6g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	0% 0μg	554% 4985μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	599% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	626% 8.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	599% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	737% 9.6mg	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	958% 3834μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1197% 28.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68.4% 61.5mg	91% 82mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	228% 1369IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	57.8% 0.52mg	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	1386% 111mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	113% 2.6mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	137% 2052mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	268% 29.5mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cereals ready-to-eat, RALSTON Crispy Hexagons per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Beechnuts versus 14 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• 14 ounces of Dried Beechnuts have 4 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 14 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons contain more Vitamin A, 6 times more Vitamin B1, 5.5 times more Vitamin B2, 27.5 times more Vitamin B3, 3.5 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin C than Dried Beechnuts.
• 14 ounces of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 14 ounces for Dried Beechnuts vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• 14 ounces of Dried Beechnuts have 5.1 times more Copper, 2.1 times more Manganese and 4.5 times more Potassium than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 14 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 11.4 times more Iron, more Magnesium, more Phosphorus, 13.6 times more Sodium and 20.6 times more Zinc than Dried Beechnuts.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Beechnuts have 1.5 times more Energy, 52.6 times more Fat, 21.7 times more Saturated Fat, 130.8 times more Omega 3 and 54.6 times more Omega 6 than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 14 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 2.6 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Cereals ready-to-eat, RALSTON Crispy Hexagons offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3 and Omega 6