Comparing Nutrients in 100 calories Almond paste VS Dried Beechnuts

Weight per 100 calories

• Almond paste: 22g
• Dried Beechnuts: 17.4g

Dried Beechnuts have 1.3 times more energy per unit of mass than Almond paste, which is very high in comparison to other foods. Almond paste having very high energy density.

Which food has more nutrients per 100 calories - Almond paste or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Almond paste	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.24% 6.06g	8.95% 8.7g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	18.4% 0.3g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	18.8% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.03% 10.4g	4.47% 5.8g	130g per day for Men 19-50 years
Sugars	11% 7.9g	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	2.76% 1.05g	NA	38g per day for Men 19-50 years
Protein	3.5% 1.97g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.95% 0.09mg	4.95% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.94% 0.31mg	0.95% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.49% 0.025mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.6% 0.008mg	9.13% 0.12mg	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	4% 16μg	4.9% 19.6μg	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	0.024% 0.022mg	3% 2.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.7% 2.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.76% 37.6mg	0.017% 0.17mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	13% 0.12mg	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	4.37% 0.35mg	5.34% 0.43mg	8mg per day for Men 19-50 years
Magnesium	6.76% 28.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	8.13% 0.19mg	10% 0.23mg	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	8.05% 56.3mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	2% 68.6mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	1.67% 0.92μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 1.97mg	0.44% 6.6mg	1500mg per day for Men 19-50 years
Zinc	2.94% 0.32mg	0.57% 0.063mg	11mg per day for Men 19-50 years
Water	0.083% 3.07g	0.031% 1.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almond paste vs Dried Beechnuts:

• Almond paste has 1.4 times more Vitamin B2 and 2 times more Vitamin B3 than Dried Beechnuts.
• While Dried Beechnuts contain 2.9 times more Vitamin B1, 6.5 times more Vitamin B5, 15.1 times more Vitamin B6 and 123.2 times more Vitamin C than Almond paste.
• Both Almond paste and Dried Beechnuts have similar amounts of Vitamin B9 per 100 kcal.
• Both Almond paste as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Almond paste vs Dried Beechnuts:

• Almond paste has 216.3 times more Calcium, more Magnesium, more Phosphorus and 5.2 times more Zinc than Dried Beechnuts.
• While Dried Beechnuts contain 2.6 times more Potassium than Almond paste.
• Both Almond paste and Dried Beechnuts have similar amounts of Copper, Iron and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almond paste has 1.8 times more Carbohydrate and 1.8 times more Protein than Dried Beechnuts.
• While Dried Beechnuts contain 1.4 times more Fat, 1.7 times more Saturated Fat, 6.8 times more Omega 3 and 2.6 times more Omega 6 than Almond paste.
• Both Almond paste and Dried Beechnuts have similar amounts of Energy per 100 kcal.
• Both Almond paste as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.