Comparing Nutrients in 1 kilogram Dried Beechnuts VS Oats

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Oats	17%	16%	67%

Macro Nutrients

	Dried Beechnuts	Oats	Recommended Dietary Allowance
Energy	199% 5760kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	38% 12g	32g per day for Men 19-50 years
Omega 3	1063% 17g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	143% 24.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	510% 663g	130g per day for Men 19-50 years
Sugars	NA	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	NA	279% 106g	38g per day for Men 19-50 years
Protein	111% 62g	302% 169g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	636% 7.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	270% 13.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	92% 1.2mg	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	140% 560μg	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	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

	Dried Beechnuts	Oats	Recommended Dietary Allowance
Calcium	1% 10mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	696% 6.26mg	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	308% 24.6mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	421% 1770mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	2137% 49mg	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	747% 5230mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	126% 4290mg	3400mg per day for Men 19-50 years
Selenium	NA	462% 254μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	361% 39.7mg	11mg per day for Men 19-50 years
Water	1.8% 66g	2.22% 82.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Oats per 1 kg

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

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

• 1 kilogram of Dried Beechnuts has 2.7 times more Vitamin B2, 5.7 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Oats.
• While 1 kg of Oats contains 2.5 times more Vitamin B1 and 1.5 times more Vitamin B5 than Dried Beechnuts.
• Both Dried Beechnuts and Oats provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Oats have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Oats have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Oats:

• 1 kilogram of Dried Beechnuts has 2.4 times more Potassium and 19 times more Sodium than Oats.
• While 1 kg of Oats contains 54 times more Calcium, 1.9 times more Iron, more Magnesium, 3.7 times more Manganese, more Phosphorus and 11 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Oats contain similar levels of Copper 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, 7.2 times more Fat, 4.7 times more Saturated Fat, 15.3 times more Omega 3 and 7.6 times more Omega 6 than Oats.
• While 1 kg of Oats contains 2 times more Carbohydrate and 2.7 times more Protein than Dried Beechnuts.