Comparing Nutrients in 7 ounces Dried Beechnuts VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Dried Beechnuts	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	39.4% 1143kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	111% 144g	130g per day for Men 19-50 years
Sugars	NA	1.4% 1g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.81g	g per day for Men 19-50 years
Fiber	NA	23% 8.73g	38g per day for Men 19-50 years
Protein	22% 12.3g	41.7% 23.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	122% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	75.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	14% 0.18mg	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	56% 224μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34% 30.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Calcium	0.2% 2mg	159% 1590mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	46.5% 0.42mg	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	61% 4.9mg	738% 59mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	116% 2.67mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.61% 22.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 7 ounces of Dried Beechnuts have 1.5 times more Vitamin B5, 7.4 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 2.4 times more Vitamin B1 and 6.9 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Cereals, CREAM OF WHEAT, 1 minute cook time, dry provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Dried Beechnuts vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 7 ounces of Dried Beechnuts have 3.2 times more Copper, 6.7 times more Potassium and 5.4 times more Sodium than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 801 times more Calcium, 12.1 times more Iron, more Magnesium, more Phosphorus and 3.8 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain similar levels of Manganese 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 Dried Beechnuts have 1.6 times more Energy, 34 times more Fat, 19.4 times more Saturated Fat, 35.4 times more Omega 3 and 23 times more Omega 6 than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 2.2 times more Carbohydrate and 1.9 times more Protein than Dried Beechnuts.