Comparing Nutrients in 500 calories Dried Beechnuts VS Cereals ready-to-eat, WEETABIX whole grain cereal

Weight per 500 calories

• Dried Beechnuts: 86.8g
• Cereals ready-to-eat, WEETABIX whole grain cereal: 135g

Dried Beechnuts have 1.6 times more energy per 100g than Cereals ready-to-eat, WEETABIX whole grain cereal. It has very high energy density when compared to other foods. Cereals ready-to-eat, WEETABIX whole grain cereal having high energy density.

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Cereals ready-to-eat, WEETABIX whole grain cereal?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%

Macro Nutrients

	Dried Beechnuts	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	2.02% 0.65g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	8.78% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	84.5% 110g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	40.4% 15.4g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	47.7% 0.62mg	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	24.5% 98μg	15.5% 62μg	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	15% 13.5mg	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	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.02% 2.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Calcium	0.087% 0.87mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	93% 0.84mg	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	26.7% 2.14mg	217% 17.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	29.5% 124mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	NA	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	17% 578mg	3400mg per day for Men 19-50 years
Selenium	NA	14.5% 7.95μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	0.11% 4.04g	3700g per day for Men 19-50 years

Dried Beechnuts VS Cereals Ready-to-eat, WEETABIX Whole Grain Cereal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Cereals ready-to-eat, WEETABIX whole grain cereal?

Lets compare vitamin content per 500 calories of Dried Beechnuts vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• 500 calories of Dried Beechnuts have 1.6 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While 500 kcal of Cereals ready-to-eat, WEETABIX whole grain cereal contain 9.9 times more Vitamin B1, 4.1 times more Vitamin B2 and 10.1 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Cereals ready-to-eat, WEETABIX whole grain cereal provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• 500 calories of Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Dried Beechnuts vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• 500 calories of Dried Beechnuts have 1.5 times more Potassium than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While 500 kcal of Cereals ready-to-eat, WEETABIX whole grain cereal contain 1.4 times more Copper, 8.1 times more Iron, more Magnesium, more Phosphorus, 15.2 times more Sodium and 7.4 times more Zinc than Dried Beechnuts.
• 500 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Dried Beechnuts as well as Cereals ready-to-eat, WEETABIX whole grain cereal lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Beechnuts have 11.3 times more Fat, 7.7 times more Saturated Fat, 19.2 times more Omega 3 and 10.7 times more Omega 6 than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While 500 kcal of Cereals ready-to-eat, WEETABIX whole grain cereal contain 3.8 times more Carbohydrate and 2.9 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Cereals ready-to-eat, WEETABIX whole grain cereal offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein
• 500 calories of Cereals ready-to-eat, WEETABIX whole grain cereal provide inadequate amounts of Omega 3 and Omega 6