Comparing Nutrients in 14 ounces Dried Beechnuts VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Dried Beechnuts	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	79% 2286kcal	52.7% 1528kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	23% 22.2g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	52% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	233% 302g	130g per day for Men 19-50 years
Sugars	NA	129% 94g	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	NA	101% 38.5g	38g per day for Men 19-50 years
Protein	44% 24.6g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0% 0μg	181% 1627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	235% 3.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	61.5% 3.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	278% 3.6mg	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	181% 722μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	451% 11μg	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	48.3% 290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	209% 1.88mg	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	487% 39mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	427% 9.8mg	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	167% 1167mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	44.6% 1516mg	3400mg per day for Men 19-50 years
Selenium	NA	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.91% 33.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Beechnuts versus 14 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits:

• 14 ounces of Dried Beechnuts have more Vitamin C than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 14 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain more Vitamin A, 2.2 times more Vitamin B1, 2.1 times more Vitamin B2, 10.4 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin B12 than Dried Beechnuts.
• Both Dried Beechnuts and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12
• 14 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Dried Beechnuts vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 14 ounces of Dried Beechnuts have 1.4 times more Copper and 2.7 times more Potassium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 14 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 43 times more Calcium, 4 times more Iron, more Magnesium, 1.8 times more Manganese, more Phosphorus, 6.4 times more Sodium and 7.6 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 1.5 times more Energy, 8.9 times more Fat, 7.1 times more Saturated Fat, 23.3 times more Omega 3 and 8.3 times more Omega 6 than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 14 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 2.3 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits offer comparable quantities of Protein per 14 ounces.