Comparing Nutrients in 5 ounces Oats VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Oats	Dried Beechnuts	Recommended Dietary Allowance
Energy	19% 551kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	20.2% 3.44g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	NA	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	39.5% 15g	NA	38g per day for Men 19-50 years
Protein	42.8% 24g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Oats	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	90% 1.1mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	103% 31μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Dried Beechnuts	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	83.6% 6.7mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	82.6% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	504% 227μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	106% 741mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	51% 5.63mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.31% 11.7g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Oats 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 Oats vs Dried Beechnuts:

• 5 ounces of Oats have 2.5 times more Vitamin B1 and 1.5 times more Vitamin B5 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.7 times more Vitamin B2, 5.7 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Oats.
• Both Oats and Dried Beechnuts provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Oats have insufficient amounts of Vitamin C
• Both Oats as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oats vs Dried Beechnuts:

• 5 ounces of Oats have 54 times more Calcium, 1.9 times more Iron, more Magnesium, 3.7 times more Manganese, more Phosphorus and 11 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.4 times more Potassium and 19 times more Sodium than Oats.
• Both Oats and Dried Beechnuts contain similar levels of Copper per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oats have 2 times more Carbohydrate and 2.7 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.5 times more Energy, 7.2 times more Fat, 4.7 times more Saturated Fat, 15.3 times more Omega 3 and 7.6 times more Omega 6 than Oats.