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

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	20% 576kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	7.1% 1.2g	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	58.2% 75.7g	130g per day for Men 19-50 years
Sugars	NA	49% 35.7g	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	10.6% 7.7g	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	% 7.6g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	NA	15.3% 5.8g	38g per day for Men 19-50 years
Protein	11% 6.2g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Dried Beechnuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	0.1% 1mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	35.3% 0.32mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	89% 2.04mg	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	10.6% 360mg	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	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	18% 1.98mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.23% 8.45g	3700g per day for Men 19-50 years

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

• 100 grams of Dried Beechnuts have 22.1 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 100 g of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 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.
• Both Dried Beechnuts and Cereals, QUAKER, Instant Oatmeal, Raisin and 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, Raisin and Spice, dry have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 in 100 grams.

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

• 100 grams of Dried Beechnuts have 2.1 times more Copper and 2.8 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 100 g of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 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.
• 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, 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.
• While 100 g of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 2.3 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.