Comparing Nutrients in 1 kilogram Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Dried Beechnuts	Recommended Dietary Allowance
Energy	122% 3530kcal	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	32.5% 10.4g	179% 57g	32g per day for Men 19-50 years
Omega 3	NA	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	NA	1082% 184g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	558% 726g	258% 335g	130g per day for Men 19-50 years
Sugars	282% 204g	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	224% 85g	NA	38g per day for Men 19-50 years
Protein	202% 113g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	315% 3.78mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.58mg	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	98% 390μg	283% 1130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	83.3% 2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	104% 94mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Dried Beechnuts	Recommended Dietary Allowance
Calcium	124% 1240mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	NA	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	391% 31.3mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	269% 1130mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	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	511% 3580mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	131% 4450mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	236% 3540mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.05% 75.7g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry 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 Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Dried Beechnuts:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry has 1.2 times more Vitamin B1, 1.9 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.7 times more Vitamin B2, 4.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.6 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin B12

Comparing minerals per 1 kilogram for Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Dried Beechnuts:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry has 124 times more Calcium, 1.3 times more Iron, more Magnesium, more Phosphorus, 9.3 times more Sodium and 7.1 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.3 times more Potassium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry has 2.2 times more Carbohydrate and 1.8 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.6 times more Energy, 11.4 times more Fat and 5.5 times more Saturated Fat than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.