Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Dried Beechnuts

Weight per 500 calories

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry: 135g
• Dried Beechnuts: 86.8g

Dried Beechnuts have 1.6 times more energy per unit of mass than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry, which is very high in comparison to other foods. Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry having high energy density.

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Dried Beechnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.03g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	7.43% 0.12g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	22.4% 29g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	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	% 0.27g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.14g	NA	38g per day for Men 19-50 years
Protein	25.3% 14g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	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	56.3% 0.68mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	45.7% 0.59mg	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	41% 164μg	24.5% 98μg	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	15% 13.5mg	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	0.99% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Dried Beechnuts	Recommended Dietary Allowance
Calcium	82% 819mg	0.087% 0.87mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	64.6% 0.58mg	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	483% 38.6mg	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	50.6% 1.16mg	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	22.2% 155mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	4.77% 162mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.46mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.15% 5.73g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, Regular, 10 Minute Cooking, Dry VS Dried Beechnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry or Dried Beechnuts?

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Dried Beechnuts:

• 500 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 2.6 times more Vitamin B1, 7.5 times more Vitamin B3 and 1.7 times more Vitamin B9 than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 4.1 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Dried Beechnuts provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin C
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Dried Beechnuts:

• 500 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 943.4 times more Calcium, 18.1 times more Iron, more Phosphorus and 3.8 times more Zinc than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 2.1 times more Copper and 5.4 times more Potassium than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• 500 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry lack sufficient amounts of Potassium
• 500 calories of Dried Beechnuts lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Dried Beechnuts lack sufficient amounts of Magnesium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 3.6 times more Carbohydrate and 2.6 times more Protein than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 21.4 times more Fat, 15.4 times more Saturated Fat, 12.4 times more Omega 3 and 15.9 times more Omega 6 than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Dried Beechnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein