Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Dried Beechnuts	Recommended Dietary Allowance
Energy	56.3% 1633kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	8.58% 2.74g	81% 26g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	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	223% 162g	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	48% 35g	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	% 34.5g	NA	g per day for Men 19-50 years
Sucrose	% 91g	NA	g per day for Men 19-50 years
Fiber	69.2% 26.3g	NA	38g per day for Men 19-50 years
Protein	73.8% 41.3g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	249% 2241μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	234% 3.04mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	297% 47.5mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.76mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	387% 5.03mg	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	242% 966μg	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	3.53% 3.18mg	78% 70.3mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Dried Beechnuts	Recommended Dietary Allowance
Calcium	107% 1066mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	516% 41.3mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	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	189% 1324mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	48% 1633mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	NA	55μg per day for Men 19-50 years
Sodium	133% 1996mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	81.6% 9mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	1.04% 38.3g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 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, Raisin and Spice, dry vs Dried Beechnuts:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has more Vitamin A, 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 11.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 22.1 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Dried Beechnuts provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Dried Beechnuts:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 235 times more Calcium, 3.7 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus, 11.6 times more Sodium and 5.5 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.1 times more Copper and 2.8 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 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, Raisin and Spice, dry has 2.3 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.6 times more Energy, 12.5 times more Fat, 9.5 times more Saturated Fat, 40.5 times more Omega 3 and 15.2 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.