Comparing Nutrients in 300 calories Cereals ready-to-eat, UNCLE SAM CEREAL VS Dried Beechnuts

Weight per 300 calories

• Cereals ready-to-eat, UNCLE SAM CEREAL: 86.7g
• Dried Beechnuts: 52g

Dried Beechnuts have 1.7 times more energy per unit of mass than Cereals ready-to-eat, UNCLE SAM CEREAL, which is very high in comparison to other foods. Cereals ready-to-eat, UNCLE SAM CEREAL having high energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	233% 3.73g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	56.3% 9.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	1.87% 1.35g	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	0.25% 0.18g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	46.3% 17.6g	NA	38g per day for Men 19-50 years
Protein	24.7% 14g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	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	49% 0.59mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.47% 0.11mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.8% 0.83mg	27.4% 0.36mg	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	11.5% 46μg	14.7% 59μg	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	2.3% 2.1mg	8.97% 8.07mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.24% 82.4mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	72.4% 0.65mg	38.8% 0.35mg	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	43.7% 3.5mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	30.4% 0.7mg	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	46.3% 324mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	NA	55μg per day for Men 19-50 years
Sodium	12% 179mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.1% 3.84g	0.093% 3.44g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, UNCLE SAM CEREAL VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Dried Beechnuts?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, UNCLE SAM CEREAL vs Dried Beechnuts:

• 300 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have 3.7 times more Vitamin B1, 9.1 times more Vitamin B3 and 2.3 times more Vitamin B6 than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.8 times more Vitamin B2, 1.3 times more Vitamin B9 and 3.9 times more Vitamin C than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dried Beechnuts provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin C
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Dried Beechnuts:

• 300 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have 158.2 times more Calcium, 1.9 times more Copper, 2.7 times more Iron, more Magnesium, 4.5 times more Manganese, more Phosphorus, 9 times more Sodium and 17.9 times more Zinc than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.4 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have 4.2 times more Omega 3, 3.3 times more Carbohydrate and 4.3 times more Protein than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 2.6 times more Fat, 3.6 times more Saturated Fat and 6.6 times more Omega 6 than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dried Beechnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein