Comparing Nutrients in 100 grams Dried Beechnuts VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Dried Beechnuts	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	20% 576kcal	12% 346kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	1.15% 1.12g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	NA	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	66.5% 86.4g	130g per day for Men 19-50 years
Sugars	NA	10.8% 7.82g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	1.05% 0.4g	38g per day for Men 19-50 years
Protein	11% 6.2g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.6% 455μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	116% 1.5mg	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	303% 1210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	190% 4.55μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.2% 15.5mg	20.2% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	20% 121IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	0.1% 1mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	27% 0.24mg	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	341% 27.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	NA	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	3.35% 114mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	61.6% 924mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	103% 11.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice per 100 g

Compare the macro and micronutrient content in 100 g of Dried Beechnuts versus 100 g of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 100 g of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain more Vitamin A, 3.7 times more Vitamin B1, 3.5 times more Vitamin B2, 17.3 times more Vitamin B3, 2.2 times more Vitamin B6, 10.7 times more Vitamin B9 and more Vitamin B12 than Dried Beechnuts.
• Both Dried Beechnuts and Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 100 grams for Dried Beechnuts vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 100 grams of Dried Beechnuts have 2.8 times more Copper and 8.9 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 11.1 times more Iron, more Magnesium, more Phosphorus, 24.3 times more Sodium and 31.5 times more Zinc than Dried Beechnuts.
• 100 grams of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Beechnuts have 1.7 times more Energy, 44.6 times more Fat and more Saturated Fat than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 2.6 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice offer comparable quantities of Protein per 100 grams.