Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Dried Beechnuts	Recommended Dietary Allowance
Energy	58% 1683kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	32.6% 31.7g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	15% 4.85g	81% 26g	32g per day for Men 19-50 years
Omega 3	129% 2.07g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	74.3% 12.6g	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	253% 328g	117% 152g	130g per day for Men 19-50 years
Sugars	193% 140g	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	82.4% 31.3g	NA	38g per day for Men 19-50 years
Protein	71.4% 40g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	337% 4.05mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	355% 4.6mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	339% 54.3mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.2% 3.06mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	418% 5.43mg	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	271% 1084μg	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	4.03% 3.63mg	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	16.6% 2.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Dried Beechnuts	Recommended Dietary Allowance
Calcium	135% 1347mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	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	607% 48.5mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	439% 10mg	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	192% 1343mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	50% 1696mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	135% 74.4μg	NA	55μg per day for Men 19-50 years
Sodium	156% 2341mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	1.02% 38g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Dried Beechnuts per 1 lb

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

• 1 pound of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 2.9 times more Vitamin B1, 2.7 times more Vitamin B2, 13.6 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.4 times more Vitamin B5 and 19.4 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry vs Dried Beechnuts:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 297 times more Calcium, 4.3 times more Iron, more Magnesium, 1.7 times more Manganese, more Phosphorus, 13.6 times more Sodium and 5.4 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.8 times more Copper and 2.7 times more Potassium than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry has 2.2 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.6 times more Energy, 7.2 times more Fat, 5.3 times more Saturated Fat, 3.7 times more Omega 3 and 6.6 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.