Comparing Nutrients in 300 calories Dried Beechnuts VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

Weight per 300 calories

• Dried Beechnuts: 52g
• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt: 536g

Dried Beechnuts have 10.3 times more energy per 100g than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt. It has very high energy density when compared to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt having low energy density.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%

Macro Nutrients

	Dried Beechnuts	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	3.03% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	0.52% 0.38g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	NA	9.87% 3.75g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	41.5% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	12.8% 0.17mg	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	14.7% 59μg	39% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.97% 8.07mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.43% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	55.7% 557mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	21.4% 0.19mg	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	16% 1.3mg	274% 22mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	8.93% 37.5mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	43.8% 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	0% 0mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	3.62% 123mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	12% 182mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	12.5% 462g	3700g per day for Men 19-50 years

Dried Beechnuts VS Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Cooked With Water, Stove-top, Without Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 300 calories of Dried Beechnuts have 2.1 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 300 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 3.1 times more Vitamin B1, 1.9 times more Vitamin B2, 9.4 times more Vitamin B3, 3 times more Vitamin B5 and 2.6 times more Vitamin B9 than Dried Beechnuts.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Dried Beechnuts vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 300 calories of Dried Beechnuts have 1.8 times more Copper and 4.3 times more Potassium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 300 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 1069.7 times more Calcium, 17.1 times more Iron, more Magnesium, 1.4 times more Manganese, more Phosphorus, 9.2 times more Sodium, 6.3 times more Zinc and 134.3 times more Water than Dried Beechnuts.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 24.3 times more Fat, 10.9 times more Saturated Fat, 27.5 times more Omega 3 and 18.6 times more Omega 6 than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 300 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 3.6 times more Carbohydrate and 2.4 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein
• 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 and Omega 6