Comparing Nutrients in 1 pound Dried Beechnuts VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Dried Beechnuts	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	90% 2613kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	45.4% 7.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	260% 338g	130g per day for Men 19-50 years
Sugars	NA	132% 96g	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	1.25% 0.91g	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	% 1.13g	g per day for Men 19-50 years
Sucrose	NA	% 93g	g per day for Men 19-50 years
Fiber	NA	98% 37g	38g per day for Men 19-50 years
Protein	50.2% 28g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	222% 1996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	284% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	301% 3.9mg	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	128% 513μg	217% 866μg	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	78% 70.3mg	0.5% 0.45mg	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	NA	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	104% 1039mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	174% 1.56mg	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	139% 11mg	471% 37.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	107% 449mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	550% 12.7mg	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	0% 0mg	229% 1601mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	40.4% 1374mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	126% 1887mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.9% 33.4g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 1 pound of Dried Beechnuts has 155 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains more Vitamin A, 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 10.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A
• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Dried Beechnuts has 1.9 times more Copper and 3.4 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains 229 times more Calcium, 3.4 times more Iron, more Magnesium, 2.1 times more Manganese, more Phosphorus, 10.9 times more Sodium and 7.2 times more Zinc than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 1.6 times more Energy, 9.8 times more Fat, 7.1 times more Saturated Fat, 27.4 times more Omega 3 and 10.8 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains 2.2 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.