Comparing Nutrients in 7 ounces Cereals ready-to-eat, UNCLE SAM CEREAL VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Dried Beechnuts	Recommended Dietary Allowance
Energy	23.7% 687kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	5.87% 1.88g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	534% 8.54g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.34g	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	100% 131g	51% 66.5g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	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	0.57% 0.42g	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	% 0.81g	NA	g per day for Men 19-50 years
Sucrose	% 1.87g	NA	g per day for Men 19-50 years
Fiber	106% 40.3g	NA	38g per day for Men 19-50 years
Protein	56.6% 31.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	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	112% 1.35mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.6% 9.53mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	26.3% 105μg	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	5.3% 4.76mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Dried Beechnuts	Recommended Dietary Allowance
Calcium	19% 189mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	100% 8mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	97% 409mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	311% 7.16mg	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	106% 742mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	319% 175μg	NA	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	70% 7.68mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, UNCLE SAM CEREAL VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, UNCLE SAM CEREAL 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 ready-to-eat, UNCLE SAM CEREAL vs Dried Beechnuts:

• 7 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 2.2 times more Vitamin B1, 5.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.9 times more Vitamin B2, 1.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 6.5 times more Vitamin C than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, UNCLE SAM CEREAL vs Dried Beechnuts:

• 7 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 95 times more Calcium, 1.6 times more Iron, more Magnesium, 2.7 times more Manganese, more Phosphorus, 5.4 times more Sodium and 10.8 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.3 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dried Beechnuts contain similar levels of Copper per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 2.5 times more Omega 3, 2 times more Carbohydrate and 2.6 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.7 times more Energy, 4.3 times more Fat, 6 times more Saturated Fat and 10.9 times more Omega 6 than Cereals ready-to-eat, UNCLE SAM CEREAL.