Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS 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	18% 524kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Fiber	14% 5.4g	NA	38g per day for Men 19-50 years
Protein	26.6% 15g	15.7% 8.8g	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	59% 0.71mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	74.6% 0.97mg	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	43% 172μg	40% 160μg	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	24.4% 22mg	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	1.04% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	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	86% 859mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	106% 0.95mg	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	507% 40.5mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	82.6% 1.9mg	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	23.3% 163mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Dried Beechnuts:

• 5 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 1.6 times more Vitamin B1 and 4.8 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.9 times more Vitamin B2, 1.8 times more Vitamin B5, 6.3 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 B9 per five ounces.
• 5 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin C
• 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 five ounces.

Comparing minerals per 5 ounces for Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Dried Beechnuts:

• 5 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 606 times more Calcium, 11.6 times more Iron, more Magnesium, more Phosphorus and 2.4 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3.3 times more Copper, 8.5 times more Potassium and 5.4 times more Sodium than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 2.3 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.6 times more Energy, 33.3 times more Fat, 24 times more Saturated Fat, 19.3 times more Omega 3 and 24.8 times more Omega 6 than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.