Comparing Nutrients in 1 pound Oats VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Oats	Dried Beechnuts	Recommended Dietary Allowance
Energy	61% 1764kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	81% 26g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	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	231% 301g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	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	127% 48g	NA	38g per day for Men 19-50 years
Protein	137% 76.6g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Oats	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.46mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	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	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Dried Beechnuts	Recommended Dietary Allowance
Calcium	24.5% 245mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	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	268% 21.4mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	191% 803mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	264% 6.1mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	339% 2372mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	1% 37.3g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Oats 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 Oats vs Dried Beechnuts:

• 1 pound of Oats has 2.5 times more Vitamin B1 and 1.5 times more Vitamin B5 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.7 times more Vitamin B2, 5.7 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Oats.
• Both Oats and Dried Beechnuts provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Oats have insufficient amounts of Vitamin C
• Both Oats as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oats vs Dried Beechnuts:

• 1 pound of Oats has 54 times more Calcium, 1.9 times more Iron, more Magnesium, 3.7 times more Manganese, more Phosphorus and 11 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.4 times more Potassium and 19 times more Sodium than Oats.
• Both Oats 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 Oats has 2 times more Carbohydrate and 2.7 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.5 times more Energy, 7.2 times more Fat, 4.7 times more Saturated Fat, 15.3 times more Omega 3 and 7.6 times more Omega 6 than Oats.