Comparing Nutrients in 1 kilogram Oats VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oats	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	636% 7.63mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	526% 6.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	730% 219μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 560μg	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	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

	Oats	Dried Beechnuts	Recommended Dietary Allowance
Calcium	54% 540mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	696% 6.26mg	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	590% 47.2mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	421% 1770mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	2137% 49mg	583% 13.4mg	2.3mg per day for Men 19-50 years
Molybdenum	3556% 1600μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	747% 5230mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	126% 4290mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	361% 39.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.22% 82.2g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Oats 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 Oats vs Dried Beechnuts:

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

Comparing minerals per 1 kilogram for Oats vs Dried Beechnuts:

• 1 kilogram of Oats has 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.
• While 1 kg of Dried Beechnuts contains 2.4 times more Potassium and 19 times more Sodium than Oats.
• Both Oats and Dried Beechnuts 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 Oats has 2 times more Carbohydrate and 2.7 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 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.