Comparing Nutrients in 500 calories Dried Beechnuts VS OAT BRAN FLAKES, HEALTH VALLEY

Weight per 500 calories

• Dried Beechnuts: 86.8g
• OAT BRAN FLAKES, HEALTH VALLEY: 132g

Dried Beechnuts have 1.5 times more energy per 100g than OAT BRAN FLAKES, HEALTH VALLEY. It has very high energy density when compared to other foods. Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY having high energy density.

Discover which food has more nutrients per 500 calories - Dried Beechnuts or OAT BRAN FLAKES, HEALTH VALLEY?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Dried Beechnuts	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	6.6% 1.12g	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	79% 103g	130g per day for Men 19-50 years
Sugars	NA	40% 29g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	OAT BRAN FLAKES, HEALTH VALLEY	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	82.2% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	82.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	101% 1.3mg	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	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	164% 3.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	175% 158mg	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	4.65% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.97% 2.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	0.087% 0.87mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	46.6% 0.42mg	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	47.4% 3.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	44.8% 188mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	166% 3.8mg	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	64.5% 451mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	NA	63.4% 35μg	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	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	0.12% 4.47g	3700g per day for Men 19-50 years

Dried Beechnuts VS OAT BRAN FLAKES, HEALTH VALLEY Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Beechnuts or OAT BRAN FLAKES, HEALTH VALLEY?

Lets compare vitamin content per 500 calories of Dried Beechnuts vs OAT BRAN FLAKES, HEALTH VALLEY:

• 500 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 3.7 times more Vitamin B1, 3.5 times more Vitamin B2, 17.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12 and 11.7 times more Vitamin C than Dried Beechnuts.
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Dried Beechnuts as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Dried Beechnuts vs OAT BRAN FLAKES, HEALTH VALLEY:

• 500 calories of Dried Beechnuts have 1.4 times more Copper and 2 times more Potassium than OAT BRAN FLAKES, HEALTH VALLEY.
• While 500 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 121.3 times more Calcium, 1.8 times more Iron, more Magnesium, 3.3 times more Manganese, more Phosphorus, 15.2 times more Sodium and 9.3 times more Zinc than Dried Beechnuts.
• 500 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Beechnuts have 11 times more Fat, 3.8 times more Saturated Fat, 24.9 times more Omega 3 and 14.2 times more Omega 6 than OAT BRAN FLAKES, HEALTH VALLEY.
• While 500 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 3.5 times more Carbohydrate and 2.4 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and OAT BRAN FLAKES, HEALTH VALLEY offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein
• 500 calories of OAT BRAN FLAKES, HEALTH VALLEY provide inadequate amounts of Omega 3 and Omega 6