Comparing Nutrients in 100 grams 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	20% 576kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	6.72% 6.5g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	52% 67.7g	130g per day for Men 19-50 years
Sugars	NA	1.37% 0.99g	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	% 0.99g	g per day for Men 19-50 years
Fiber	NA	26.6% 10g	38g per day for Men 19-50 years
Protein	11% 6.2g	23.5% 13g	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	25.3% 0.3mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	73% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	8% 32μg	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	17.2% 15.5mg	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	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

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

• 100 grams 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 100 g 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.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

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