Comparing Nutrients in 1 kilogram Oat Bran Bread VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Oat Bran Bread	Dried Beechnuts	Recommended Dietary Allowance
Energy	81.4% 2360kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	21.8% 6.97g	179% 57g	32g per day for Men 19-50 years
Omega 3	64.4% 1.03g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	306% 398g	258% 335g	130g per day for Men 19-50 years
Sugars	106% 77g	NA	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	118% 45g	NA	38g per day for Men 19-50 years
Protein	186% 104g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	420% 5.04mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	266% 3.46mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	302% 48.3mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	526% 6.84mg	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	203% 810μg	283% 1130μg	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	0% 0mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.3% 4.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Dried Beechnuts	Recommended Dietary Allowance
Calcium	65% 650mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	744% 6.7mg	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	390% 31mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	583% 13.4mg	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	201% 1410mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	545% 300μg	NA	55μg per day for Men 19-50 years
Sodium	235% 3530mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	12% 440g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Bread VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Oat Bran Bread versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oat Bran Bread vs Dried Beechnuts:

• 1 kilogram of Oat Bran Bread has 1.7 times more Vitamin B1 and 5.5 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.6 times more Vitamin B5, 9.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Oat Bran Bread.
• Both Oat Bran Bread and Dried Beechnuts provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Oat Bran Bread have insufficient amounts of Vitamin C
• Both Oat Bran Bread as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oat Bran Bread vs Dried Beechnuts:

• 1 kilogram of Oat Bran Bread has 65 times more Calcium, 1.3 times more Iron, more Magnesium, more Phosphorus, 9.3 times more Sodium and 2.5 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 5 times more Copper, 1.7 times more Manganese and 6.9 times more Potassium than Oat Bran Bread.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oat Bran Bread has 1.7 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.4 times more Energy, 11.4 times more Fat, 8.2 times more Saturated Fat, 16.5 times more Omega 3 and 11.6 times more Omega 6 than Oat Bran Bread.
• Both Oat Bran Bread and Dried Beechnuts offer comparable quantities of Carbohydrate per one kilogram.