Comparing Nutrients in 300 calories Dried Beechnuts VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Weight per 300 calories

• Dried Beechnuts: 52g
• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt: 600g

Dried Beechnuts have 11.5 times more energy per 100g than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt. It has very high energy density when compared to other foods. Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt having low energy density.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Dried Beechnuts	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	48.6% 63g	130g per day for Men 19-50 years
Sugars	NA	0.25% 0.18g	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	NA	7.9% 3g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	15.4% 8.64g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	6% 0.078mg	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	18% 72μg	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	8.97% 8.07mg	0% 0mg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	52.2% 522mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	26.7% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	14% 560μg	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	281% 22.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	0% 0mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	NA	30.5% 17μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	14.2% 526g	3700g per day for Men 19-50 years

Dried Beechnuts VS Cereals, CREAM OF WHEAT, Regular (10 Minute), Cooked With Water, Without Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 300 calories of Dried Beechnuts have 1.3 times more Vitamin B2, 4.6 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 300 kcal of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 2.1 times more Vitamin B1 and 6.8 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide similar amounts of Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• 300 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 300 calories of Dried Beechnuts have 1.5 times more Copper, more Manganese and 5.5 times more Potassium than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 300 kcal of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 1002.2 times more Calcium, 17.5 times more Iron, more Magnesium, more Phosphorus, 4.2 times more Zinc and 152.9 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, regular (10 minute), cooked with water, without salt lack sufficient amounts of Manganese and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 20.7 times more Fat, 15 times more Saturated Fat, 12.3 times more Omega 3 and 15.7 times more Omega 6 than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 300 kcal of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 3.6 times more Carbohydrate and 2.7 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, 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, regular (10 minute), cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6