Comparing Nutrients in 7 ounces Dried Beechnuts VS Dry Quick Oats

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Dried Beechnuts	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	145% 43.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56% 224μg	16% 63.5μg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 7 ounces of Dried Beechnuts have 1.6 times more Copper, 2.9 times more Potassium and 56.9 times more Sodium than Dry Quick Oats.
• While 7 oz of Dry Regular and Quick Oats Cereals contain 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.
• 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 1.5 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 Quick Oats.
• While 7 oz of Dry Regular and Quick Oats Cereals contain 2 times more Carbohydrate and 2.1 times more Protein than Dried Beechnuts.