Comparing Nutrients in 5 ounces Dried Beechnuts VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Dried Beechnuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	28% 816kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	2.68% 0.86g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	82.5% 107g	130g per day for Men 19-50 years
Sugars	NA	69.7% 50.5g	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	15% 11g	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	% 10.8g	g per day for Men 19-50 years
Sucrose	NA	% 28.3g	g per day for Men 19-50 years
Fiber	NA	21.6% 8.22g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	78% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	121% 1.57mg	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	40% 160μg	75.5% 302μg	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	24.4% 22mg	1.1% 0.99mg	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	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	50% 0.45mg	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	43.6% 3.5mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	126% 2.9mg	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	0% 0mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	NA	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	41.6% 624mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 5 ounces of Dried Beechnuts have 22.1 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Vitamin A, 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 11.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 5 ounces of Dried Beechnuts have 2.1 times more Copper and 2.8 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 235 times more Calcium, 3.7 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus, 11.6 times more Sodium and 5.5 times more Zinc than Dried Beechnuts.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 1.6 times more Energy, 12.5 times more Fat, 9.5 times more Saturated Fat, 40.5 times more Omega 3 and 15.2 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 2.3 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.