Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Dried Beechnuts	Recommended Dietary Allowance
Energy	24.6% 714kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	116% 150g	51% 66.5g	130g per day for Men 19-50 years
Sugars	98% 70.7g	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	21% 15.3g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 39.7g	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	NA	38g per day for Men 19-50 years
Protein	32.3% 18g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	109% 980μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	104% 1.36mg	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	106% 423μg	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	1.54% 1.4mg	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	5.3% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Dried Beechnuts	Recommended Dietary Allowance
Calcium	46.6% 466mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	226% 18mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	116% 2.66mg	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	82.8% 579mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	NA	55μg per day for Men 19-50 years
Sodium	58.2% 873mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 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 Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Dried Beechnuts:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 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.
• While 7 oz of Dried Beechnuts contain 22.1 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Dried Beechnuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Dried Beechnuts:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 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.
• While 7 oz of Dried Beechnuts contain 2.1 times more Copper and 2.8 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.3 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 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.