Comparing Nutrients in 1 pound Dried Beechnuts VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Dried Beechnuts	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	90% 2613kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	15.7% 15.2g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	34.6% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	278% 362g	130g per day for Men 19-50 years
Sugars	NA	107% 78g	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	14.2% 10.3g	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	% 9.16g	g per day for Men 19-50 years
Sucrose	NA	% 56.7g	g per day for Men 19-50 years
Fiber	NA	202% 76.7g	38g per day for Men 19-50 years
Protein	50.2% 28g	82.7% 46.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	268% 2409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	1781% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	2544% 33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	2568% 411mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	2703% 135mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	2373% 31mg	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	1564% 6255μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3910% 94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	78% 70.3mg	1208% 1087mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	261% 1565IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2433% 365mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	20.4% 204mg	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	3837% 307mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	684% 15.7mg	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	345% 2418mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	84% 2858mg	3400mg per day for Men 19-50 years
Selenium	NA	76% 41.7μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	177% 2658mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	2653% 292mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS RALSTON Wheat Bran flakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Beechnuts versus 1 lb of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Beechnuts vs RALSTON Wheat Bran flakes:

• 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains more Vitamin A, 15.5 times more Vitamin B1, 19.6 times more Vitamin B2, 103.3 times more Vitamin B3, 32.2 times more Vitamin B5, 9.9 times more Vitamin B6, 12.2 times more Vitamin B9, more Vitamin B12 and 15.5 times more Vitamin C than Dried Beechnuts.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 1 pound for Dried Beechnuts vs RALSTON Wheat Bran flakes:

• 1 pound of Dried Beechnuts has 1.9 times more Copper and 1.6 times more Potassium than RALSTON Wheat Bran flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 45 times more Calcium, 27.5 times more Iron, more Magnesium, 2.6 times more Manganese, more Phosphorus, 15.4 times more Sodium and 178.7 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 1.5 times more Energy, 14.9 times more Fat, 13.2 times more Saturated Fat, 19.5 times more Omega 3 and 14.2 times more Omega 6 than RALSTON Wheat Bran flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 2.4 times more Carbohydrate and 1.6 times more Protein than Dried Beechnuts.