Comparing Nutrients in 100 grams Dried Beechnuts VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Dried Beechnuts	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	20% 576kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	10% 1.72g	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	61.8% 80.3g	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	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	18.7% 7.1g	38g per day for Men 19-50 years
Protein	11% 6.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	82.3% 741μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	131% 1.7mg	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	167% 667μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.2% 15.5mg	22.2% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	44.5% 267IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	0.1% 1mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	33.3% 0.3mg	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	375% 30mg	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	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	44% 309mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	NA	38% 21μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	39.5% 592mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.032% 1.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cereals ready-to-eat, POST, ALPHA-BITS per 100 g

Compare the macro and micronutrient content in 100 g of Dried Beechnuts versus 100 g of Cereals ready-to-eat, POST, ALPHA-BITS 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, POST, ALPHA-BITS:

• 100 grams of Dried Beechnuts have 1.2 times more Vitamin B5 than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 100 g of Cereals ready-to-eat, POST, ALPHA-BITS contain more Vitamin A, 4.3 times more Vitamin B1, 3.8 times more Vitamin B2, 19 times more Vitamin B3, 2.5 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin C than Dried Beechnuts.
• 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, POST, ALPHA-BITS:

• 100 grams of Dried Beechnuts have 2.2 times more Copper and 3.8 times more Potassium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 100 g of Cereals ready-to-eat, POST, ALPHA-BITS contain 35 times more Calcium, 12.2 times more Iron, more Magnesium, more Phosphorus, 15.6 times more Sodium and 13.9 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, 10.9 times more Fat, 5.2 times more Saturated Fat, 22.1 times more Omega 3 and 10.7 times more Omega 6 than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 100 g of Cereals ready-to-eat, POST, ALPHA-BITS contain 2.4 times more Carbohydrate and 1.6 times more Protein than Dried Beechnuts.