Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Dried Beechnuts	Recommended Dietary Allowance
Energy	57.2% 1660kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.8g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	81% 26g	32g per day for Men 19-50 years
Omega 3	NA	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	NA	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	117% 152g	130g per day for Men 19-50 years
Sugars	92% 66.7g	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	266% 101g	NA	38g per day for Men 19-50 years
Protein	71% 40g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.46mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	369% 4.8mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	353% 56.5mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	433% 5.63mg	239% 3.1mg	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	282% 1129μg	128% 513μg	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	1% 0.91mg	78% 70.3mg	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	13% 1.95mg	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, Instant Oatmeal, Cinnamon Swirl, high fiber	Dried Beechnuts	Recommended Dietary Allowance
Calcium	126% 1261mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	NA	338% 3.04mg	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	534% 42.7mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	264% 6.1mg	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	198% 1388mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	143% 2145mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber versus 1 lb of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Dried Beechnuts:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 2.5 times more Vitamin B1, 2.9 times more Vitamin B2, 14.2 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.2 times more Vitamin B9 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 77.5 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Dried Beechnuts:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 278 times more Calcium, 3.8 times more Iron, more Magnesium, more Phosphorus, 12.4 times more Sodium and 5.7 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 4 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 2.3 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.6 times more Energy, 10.4 times more Fat and 6.2 times more Saturated Fat than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.