Comparing Nutrients in 14 ounces Dried Butternuts VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Dried Butternuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	83.8% 2429kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	28.2% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	231% 300g	130g per day for Men 19-50 years
Sugars	NA	195% 141g	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	42% 30.6g	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	% 30g	g per day for Men 19-50 years
Sucrose	NA	% 79.4g	g per day for Men 19-50 years
Fiber	49% 18.7g	60.6% 23g	38g per day for Men 19-50 years
Protein	176% 99g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	218% 1961μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	261% 3.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	260% 41.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	339% 4.4mg	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	65.5% 262μg	211% 845μg	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	14% 12.7mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	21% 210mg	93% 933mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	140% 1.26mg	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	199% 16mg	451% 36mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	353% 8.1mg	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	253% 1770mg	166% 1159mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	116% 1746mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	71.4% 7.86mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.91% 33.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 14 oz

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

Lets compare vitamin content per 14 ounces of Dried Butternuts vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 14 ounces of Dried Butternuts have 4.6 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 82.3 times more Vitamin A, 2.1 times more Vitamin B1, 4.5 times more Vitamin B2, 10 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and 3.2 times more Vitamin B9 than Dried Butternuts.
• 14 ounces of Dried Butternuts have insufficient amounts of Vitamin A
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Butternuts vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 14 ounces of Dried Butternuts have 1.4 times more Copper, 2.9 times more Magnesium, 3.2 times more Manganese, 1.5 times more Phosphorus, 5.9 times more Selenium and 1.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 4.4 times more Calcium, 2.3 times more Iron and 440 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Butternuts have 1.7 times more Energy, 14.2 times more Fat, 2.2 times more Saturated Fat, 207.6 times more Omega 3, 27.9 times more Omega 6 and 2.7 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 6.3 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Fiber per 14 ounces.