Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, ALPHA-BITS VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cereals ready-to-eat, POST, ALPHA-BITS	Dried Beechnuts	Recommended Dietary Allowance
Energy	19% 551kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	4.87% 1.56g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.44g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.6% 114g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	41% 29.8g	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	NA	NA	g per day for Men 19-50 years
Fiber	26.5% 10g	NA	38g per day for Men 19-50 years
Protein	25.3% 14g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, ALPHA-BITS	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	117% 1050μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.84mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	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	236% 945μg	40% 160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	295% 7.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31.5% 28.3mg	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	63% 378IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.93% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, ALPHA-BITS	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	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	532% 42.5mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	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	62.6% 438mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	54% 29.6μg	NA	55μg per day for Men 19-50 years
Sodium	56% 839mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, ALPHA-BITS VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS 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 ready-to-eat, POST, ALPHA-BITS vs Dried Beechnuts:

• 5 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have more Vitamin A, 4.3 times more Vitamin B1, 3.8 times more Vitamin B2, 19 times more Vitamin B3, 2.5 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin C than Dried Beechnuts.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Dried Beechnuts provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST, ALPHA-BITS vs Dried Beechnuts:

• 5 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have 35 times more Calcium, 12.2 times more Iron, more Magnesium, more Phosphorus, 15.6 times more Sodium and 13.9 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.2 times more Copper and 3.8 times more Potassium than Cereals ready-to-eat, POST, ALPHA-BITS.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have 2.4 times more Carbohydrate and 1.6 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.5 times more Energy, 10.9 times more Fat, 5.2 times more Saturated Fat, 22.1 times more Omega 3 and 10.7 times more Omega 6 than Cereals ready-to-eat, POST, ALPHA-BITS.