Comparing Nutrients in 7 ounces Dried Beechnuts VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Dried Beechnuts	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	39.4% 1143kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	19% 3.23g	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	117% 152g	130g per day for Men 19-50 years
Sugars	NA	69.8% 50.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	58% 22g	38g per day for Men 19-50 years
Protein	22% 12.3g	31.5% 17.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	103% 927μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	153% 2mg	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	103% 413μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	256% 6.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34% 30.8mg	55% 49.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	27.5% 165IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	74.5% 11mg	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	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	0.2% 2mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	66% 0.6mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	NA	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	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	NA	134% 73.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Vitamin A, 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 11.9 times more Vitamin B3, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12 and 1.6 times more Vitamin C than Dried Beechnuts.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 7 ounces for Dried Beechnuts vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 7 ounces of Dried Beechnuts have 2.2 times more Copper and 3.3 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 40 times more Calcium, 1.5 times more Iron, more Magnesium, more Phosphorus, 5.6 times more Sodium and 8.6 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, 8.5 times more Fat, 7.1 times more Saturated Fat, 23.6 times more Omega 3 and 11.3 times more Omega 6 than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 2.3 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.