Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Dried Butternuts	Recommended Dietary Allowance
Energy	57.4% 1665kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.03g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	NA	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	NA	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	42% 54.7g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	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	117% 44.5g	56% 21.3g	38g per day for Men 19-50 years
Protein	130% 72.6g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	NA	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	195% 2.54mg	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	36.3% 145μg	75% 299μg	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	16% 14.5mg	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	14.2% 2.13mg	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 Organic, Regular	Dried Butternuts	Recommended Dietary Allowance
Calcium	23.6% 236mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	NA	227% 2.04mg	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	238% 19mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	160% 671mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	NA	1294% 29.8mg	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	307% 2150mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.08% 40g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal Organic, Regular versus 1 lb of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Dried Butternuts:

• 1 pound of Cereals, QUAKER, Instant Oatmeal Organic, Regular has 1.9 times more Vitamin B1 than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.3 times more Vitamin B3, 4.7 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Dried Butternuts provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Dried Butternuts have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Dried Butternuts:

• 1 lb of Dried Butternuts contains 1.6 times more Magnesium than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Dried Butternuts contain similar levels of Calcium, Iron, Phosphorus, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal Organic, Regular has 5.6 times more Carbohydrate and 2.1 times more Fiber than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.7 times more Energy, 9 times more Fat and 1.6 times more Protein than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Dried Butternuts offer comparable quantities of Saturated Fat per one pound.