Comparing Nutrients in 100 grams Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Dried Beechnuts	Recommended Dietary Allowance
Energy	12.4% 360kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	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	58.2% 75.7g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	49% 35.7g	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	10.6% 7.7g	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	% 7.6g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	NA	38g per day for Men 19-50 years
Protein	16.3% 9.1g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	55% 494μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	52.6% 0.68mg	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	53.3% 213μg	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	0.78% 0.7mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Dried Beechnuts	Recommended Dietary Allowance
Calcium	23.5% 235mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	114% 9.1mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	58.3% 1.34mg	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	41.7% 292mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	5.27% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.23% 8.45g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Dried Beechnuts per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 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 Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Dried Beechnuts:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 11.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 22.1 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Dried Beechnuts provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C
• 100 grams of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Dried Beechnuts:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 235 times more Calcium, 3.7 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus, 11.6 times more Sodium and 5.5 times more Zinc than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 2.1 times more Copper and 2.8 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.3 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.6 times more Energy, 12.5 times more Fat, 9.5 times more Saturated Fat, 40.5 times more Omega 3 and 15.2 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.