Comparing Nutrients in 100 grams Dried Beechnuts VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Dried Beechnuts	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	20% 576kcal	12% 351kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	7.26% 1.23g	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	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	NA	1.24% 0.9g	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	32.6% 12.4g	38g per day for Men 19-50 years
Protein	11% 6.2g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	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	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	10.8% 0.14mg	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	10% 40μg	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	4.33% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	0.1% 1mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	37% 0.33mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	31.7% 133mg	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	55% 384mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size per 100 g

Compare the macro and micronutrient content in 100 g of Dried Beechnuts versus 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size 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, Shredded Wheat, original spoon-size:

• 100 grams of Dried Beechnuts have 4.1 times more Vitamin B2, 4.9 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 6.4 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide similar amounts of Vitamin B1 and Vitamin B5 per 100 grams.
• 100 grams of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 100 grams of Dried Beechnuts have 2 times more Copper, 2.6 times more Potassium and 19 times more Sodium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 58 times more Calcium, more Magnesium, more Phosphorus and 8.5 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain similar levels of Iron per 100 grams.
• 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, 23.8 times more Fat, 14.3 times more Saturated Fat, 27 times more Omega 3 and 14.9 times more Omega 6 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 2.4 times more Carbohydrate and 1.9 times more Protein than Dried Beechnuts.