Comparing Nutrients in 100 grams Dried Beechnuts VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Dried Beechnuts	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	20% 576kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	3.88% 0.062g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	10% 1.7g	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	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	0.28% 0.2g	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	% 0.25g	g per day for Men 19-50 years
Sucrose	NA	% 20.4g	g per day for Men 19-50 years
Fiber	NA	21.6% 8.2g	38g per day for Men 19-50 years
Protein	11% 6.2g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	59.8% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	62.5% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	66.3% 0.86mg	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	28.3% 113μg	47.8% 191μg	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	0.11% 0.1mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	0.1% 1mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	38.3% 0.35mg	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	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	121% 2.8mg	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	50.4% 353mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	8.9% 303mg	3400mg per day for Men 19-50 years
Selenium	NA	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	27.7% 416mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.2% 7.37g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Dried Beechnuts versus 100 g of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 100 grams of Dried Beechnuts have 155 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 100 g of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain more Vitamin A, 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 10.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Dried Beechnuts have insufficient amounts of Vitamin A
• 100 grams of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 in 100 grams.

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

• 100 grams of Dried Beechnuts have 1.9 times more Copper and 3.4 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 100 g of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 229 times more Calcium, 3.4 times more Iron, more Magnesium, 2.1 times more Manganese, more Phosphorus, 10.9 times more Sodium and 7.2 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 1.6 times more Energy, 9.8 times more Fat, 7.1 times more Saturated Fat, 27.4 times more Omega 3 and 10.8 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 100 g of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 2.2 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.