Comparing Nutrients in 100 grams Dry Quick Oats VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

	Dry Quick Oats	Dried Beechnuts	Recommended Dietary Allowance
Energy	13% 379kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.5g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.7g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	26.6% 10g	NA	38g per day for Men 19-50 years
Protein	23.5% 13g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	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	38.3% 0.46mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	52.6% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	73% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8% 32μg	28.3% 113μg	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	0% 0mg	17.2% 15.5mg	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	2.8% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.55% 45.5mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	74.4% 0.67mg	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	54.3% 4.34mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	58.3% 1.34mg	2.3mg per day for Men 19-50 years
Molybdenum	356% 160μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	55.3% 387mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.045% 0.67mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Dried Beechnuts per 100 g

Compare the macro and micronutrient content in 100 g of Dry Quick Oats versus 100 g of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dry Quick Oats vs Dried Beechnuts:

• 100 grams of Dry Quick Oats have 1.5 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.2 times more Vitamin B5 than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 2.4 times more Vitamin B2, 6.8 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Dry Regular and Quick Oats Cereals.
• 100 grams of Dry Quick Oats have insufficient amounts of Vitamin C
• Both Dry Regular and Quick Oats Cereals as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dry Quick Oats vs Dried Beechnuts:

• 100 grams of Dry Quick Oats have 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.
• While 100 g of Dried Beechnuts contain 1.6 times more Copper, 2.9 times more Potassium and 56.9 times more Sodium than Dry Regular and Quick Oats Cereals.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Quick Oats have 2 times more Carbohydrate and 2.1 times more Protein than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 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 Regular and Quick Oats Cereals.