Comparing Nutrients in 1 kilogram Dried Beechnuts VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Dried Beechnuts	Dry Quick Oats	Recommended Dietary Allowance
Energy	199% 5760kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	34.7% 11g	32g per day for Men 19-50 years
Omega 3	1063% 17g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	521% 677g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.9g	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% 0g	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	% 9.9g	g per day for Men 19-50 years
Fiber	NA	266% 101g	38g per day for Men 19-50 years
Protein	111% 62g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	383% 4.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	224% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	730% 219μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1130μg	80% 320μg	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	172% 155mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Dry Quick Oats	Recommended Dietary Allowance
Calcium	1% 10mg	45.5% 455mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	476% 4.3mg	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	308% 24.6mg	543% 43.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	300% 1260mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	1404% 32.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3556% 1600μg	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	553% 3870mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	103% 3500mg	3400mg per day for Men 19-50 years
Selenium	NA	462% 254μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0.45% 6.68mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	249% 27.4mg	11mg per day for Men 19-50 years
Water	1.8% 66g	2.93% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Dry Quick Oats per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Dry Quick Oats:

• 1 kilogram of Dried Beechnuts has 2.4 times more Vitamin B2, 6.8 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Dry Quick Oats.
• While 1 kg of Dry Regular and Quick Oats Cereals contains 1.5 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Dry Quick Oats provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Dry Quick Oats have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Dry Quick Oats:

• 1 kilogram of Dried Beechnuts has 1.6 times more Copper, 2.9 times more Potassium and 56.9 times more Sodium than Dry Quick Oats.
• While 1 kg of Dry Regular and Quick Oats Cereals contains 45.5 times more Calcium, 1.8 times more Iron, more Magnesium, 2.4 times more Manganese, more Phosphorus and 7.6 times more Zinc than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 1.5 times more Energy, 7.7 times more Fat, 5.2 times more Saturated Fat, 17 times more Omega 3 and 8.4 times more Omega 6 than Dry Quick Oats.
• While 1 kg of Dry Regular and Quick Oats Cereals contains 2 times more Carbohydrate and 2.1 times more Protein than Dried Beechnuts.