Comparing Nutrients in 7 ounces Dried Beechnuts VS Prepared Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Dried Beechnuts	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	39.4% 1143kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	18% 23g	130g per day for Men 19-50 years
Sugars	NA	1.26% 0.91g	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	% 0.58g	g per day for Men 19-50 years
Fiber	NA	8.88% 3.37g	38g per day for Men 19-50 years
Protein	22% 12.3g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 258μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	44.3% 0.58mg	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	22% 87.3μg	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	34% 30.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	0.2% 2mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	14.6% 0.13mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	48% 1.1mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	6.5% 97mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Prepared Fortified Instant Oats per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Prepared Fortified Instant Oats:

• 7 ounces of Dried Beechnuts have 1.7 times more Vitamin B2, 2.9 times more Vitamin B5, 2.4 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Prepared Fortified Instant Oats.
• While 7 oz of Prepared Fortified Instant Oats contain more Vitamin A and 3.4 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Prepared Fortified Instant Oats provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• 7 ounces of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Prepared Fortified Instant Oats:

• 7 ounces of Dried Beechnuts have 10.2 times more Copper, 2.4 times more Manganese and 16.7 times more Potassium than Prepared Fortified Instant Oats.
• While 7 oz of Prepared Fortified Instant Oats contain 80 times more Calcium, 2.4 times more Iron, more Magnesium, more Phosphorus, 1.3 times more Sodium, 1.7 times more Zinc and 12.7 times more Water than Dried Beechnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 7 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 8.5 times more Energy, 36.8 times more Fat, 25.3 times more Saturated Fat, 141.7 times more Omega 3, 44.7 times more Omega 6, 2.9 times more Carbohydrate and 2.6 times more Protein than Prepared Fortified Instant Oats.
• 7 ounces of Prepared Fortified Instant Oats provide inadequate amounts of Omega 3