Comparing Nutrients in 7 ounces Dry Quick Oats VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dry Quick Oats	Dried Beechnuts	Recommended Dietary Allowance
Energy	26% 752kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	25.7% 4.37g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	51% 66.5g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.96g	NA	g per day for Men 19-50 years
Fiber	52.7% 20g	NA	38g per day for Men 19-50 years
Protein	46.6% 26g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dry Quick 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	76% 0.91mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	145% 43.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	56% 224μg	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	34% 30.8mg	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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Dried Beechnuts	Recommended Dietary Allowance
Calcium	9.03% 90mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	148% 1.33mg	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	108% 8.6mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	116% 2.66mg	2.3mg per day for Men 19-50 years
Molybdenum	706% 318μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	110% 768mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.088% 1.33mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.44mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Quick Oats versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Quick Oats vs Dried Beechnuts:

• 7 ounces of Dry Quick Oats have 1.5 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.2 times more Vitamin B5 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.4 times more Vitamin B2, 6.8 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Dry Regular and Quick Oats Cereals.
• 7 ounces of Dry Quick Oats have insufficient amounts of Vitamin C
• Both Dry Regular and Quick Oats Cereals as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dry Quick Oats vs Dried Beechnuts:

• 7 ounces of Dry Quick Oats have 45.5 times more Calcium, 1.8 times more Iron, more Magnesium, 2.4 times more Manganese, more Phosphorus and 7.6 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.6 times more Copper, 2.9 times more Potassium and 56.9 times more Sodium than Dry Regular and Quick Oats Cereals.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Quick Oats have 2 times more Carbohydrate and 2.1 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.5 times more Energy, 7.7 times more Fat, 5.2 times more Saturated Fat, 17 times more Omega 3 and 8.4 times more Omega 6 than Dry Regular and Quick Oats Cereals.