Comparing Nutrients in 100 grams Dried Beechnuts VS Oats

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Oats	17%	16%	67%

Macro Nutrients

	Dried Beechnuts	Oats	Recommended Dietary Allowance
Energy	20% 576kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	14.3% 2.42g	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	51% 66.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	28% 10.6g	38g per day for Men 19-50 years
Protein	11% 6.2g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Oats	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	63.6% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	9.15% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	73% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	14% 56μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Oats	Recommended Dietary Allowance
Calcium	0.1% 1mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	69.6% 0.63mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	214% 4.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	356% 160μg	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	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	NA	46% 25.4μg	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	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.22% 8.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Oats per 100 g

Compare the macro and micronutrient content in 100 g of Dried Beechnuts versus 100 g of Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Oats:

• 100 grams of Dried Beechnuts have 2.7 times more Vitamin B2, 5.7 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Oats.
• While 100 g of Oats contain 2.5 times more Vitamin B1 and 1.5 times more Vitamin B5 than Dried Beechnuts.
• Both Dried Beechnuts and Oats provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Oats have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Oats have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Oats:

• 100 grams of Dried Beechnuts have 2.4 times more Potassium and 19 times more Sodium than Oats.
• While 100 g of Oats contain 54 times more Calcium, 1.9 times more Iron, more Magnesium, 3.7 times more Manganese, more Phosphorus and 11 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Oats contain similar levels of Copper 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 1.5 times more Energy, 7.2 times more Fat, 4.7 times more Saturated Fat, 15.3 times more Omega 3 and 7.6 times more Omega 6 than Oats.
• While 100 g of Oats contain 2 times more Carbohydrate and 2.7 times more Protein than Dried Beechnuts.