Comparing Nutrients in 1 pound Cereals ready-to-eat, granola, homemade VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Dried Beechnuts	Recommended Dietary Allowance
Energy	76.5% 2218kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	81% 26g	32g per day for Men 19-50 years
Omega 3	173% 2.77g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	192% 32.6g	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	188% 244g	117% 152g	130g per day for Men 19-50 years
Sugars	124% 90g	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	106% 40.4g	NA	38g per day for Men 19-50 years
Protein	111% 62g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.6% 12.4mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	95% 381μg	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	6.05% 5.44mg	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	336% 50.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Dried Beechnuts	Recommended Dietary Allowance
Calcium	34.5% 345mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	326% 2.93mg	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	224% 18mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	788% 18mg	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	279% 1955mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	NA	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.72% 26.5g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, granola, homemade 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 ready-to-eat, granola, homemade vs Dried Beechnuts:

• 1 pound of Cereals ready-to-eat, granola, homemade has 1.8 times more Vitamin B1 and 3.1 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 12.9 times more Vitamin C than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Dried Beechnuts provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, granola, homemade as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, granola, homemade vs Dried Beechnuts:

• 1 pound of Cereals ready-to-eat, granola, homemade has 76 times more Calcium, 1.6 times more Iron, more Magnesium, 3 times more Manganese, more Phosphorus and 11.6 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.9 times more Potassium and 1.5 times more Sodium than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Dried Beechnuts contain similar levels of Copper per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, granola, homemade has 1.6 times more Carbohydrate and 2.2 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.1 times more Fat, 1.4 times more Saturated Fat, 2.8 times more Omega 3 and 2.6 times more Omega 6 than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Dried Beechnuts offer comparable quantities of Energy per one pound.