Comparing Nutrients in 1 kilogram Dried Beechnuts VS Cereals ready-to-eat, FAMILIA

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	Dried Beechnuts	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	199% 5760kcal	134% 3880kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	22.2% 7.1g	32g per day for Men 19-50 years
Omega 3	1063% 17g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	568% 738g	130g per day for Men 19-50 years
Sugars	NA	320% 232g	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	224% 85g	38g per day for Men 19-50 years
Protein	111% 62g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	423% 5.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	NA	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1130μg	40% 160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	121% 2.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	172% 155mg	6.67% 6mg	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	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	1% 10mg	173% 1730mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	452% 4.07mg	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	348% 28mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	755% 3170mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	NA	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	481% 3370mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	145% 4940mg	3400mg per day for Men 19-50 years
Selenium	NA	315% 173μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	175% 19mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cereals ready-to-eat, FAMILIA per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Cereals ready-to-eat, FAMILIA to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Cereals ready-to-eat, FAMILIA:

• 1 kilogram of Dried Beechnuts has 6.8 times more Vitamin B6, 7.1 times more Vitamin B9 and 25.8 times more Vitamin C than Cereals ready-to-eat, FAMILIA.
• While 1 kg of Cereals ready-to-eat, FAMILIA contains 1.5 times more Vitamin B2, 2.1 times more Vitamin B3 and more Vitamin B12 than Dried Beechnuts.
• Both Dried Beechnuts and Cereals ready-to-eat, FAMILIA provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin B12
• 1 kilogram of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Cereals ready-to-eat, FAMILIA:

• 1 kilogram of Dried Beechnuts has 1.6 times more Copper, 2.1 times more Potassium and 4.8 times more Sodium than Cereals ready-to-eat, FAMILIA.
• While 1 kg of Cereals ready-to-eat, FAMILIA contains 173 times more Calcium, more Magnesium, more Phosphorus and 5.3 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Cereals ready-to-eat, FAMILIA contain similar levels of Iron per one kilogram.
• 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, 7.9 times more Fat, 8 times more Saturated Fat, 18.5 times more Omega 3 and 11.9 times more Omega 6 than Cereals ready-to-eat, FAMILIA.
• While 1 kg of Cereals ready-to-eat, FAMILIA contains 2.2 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.