Comparing Nutrients in 14 ounces Shelf Stable Unsweetened Almond Milk VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4% 5.2g	102% 133g	130g per day for Men 19-50 years
Sugars	4.43% 3.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.2g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	NA	38g per day for Men 19-50 years
Protein	2.83% 1.6g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	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	0% 0mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.79% 0.04mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	209% 2.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13.5% 4.05μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.99% 3.97μg	112% 448μg	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% 0mg	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27% 163IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	167% 25mg	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

	Shelf Stable Unsweetened Almond Milk	Dried Beechnuts	Recommended Dietary Allowance
Calcium	73% 730mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	295% 2.66mg	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	14% 1.1mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	231% 5.32mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.1% 35.7mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	19% 286mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	10.4% 383g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Shelf Stable Unsweetened Almond Milk VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Shelf Stable Unsweetened Almond Milk versus 14 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Shelf Stable Unsweetened Almond Milk vs Dried Beechnuts:

• 14 oz of Dried Beechnuts contain more Vitamin B1, 37.1 times more Vitamin B2, 12.5 times more Vitamin B3, 92.5 times more Vitamin B5, more Vitamin B6, 113 times more Vitamin B9 and more Vitamin C than Shelf Stable Unsweetened Almond Milk.
• 14 ounces of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Shelf Stable Unsweetened Almond Milk as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Shelf Stable Unsweetened Almond Milk vs Dried Beechnuts:

• 14 ounces of Shelf Stable Unsweetened Almond Milk have 184 times more Calcium, 1.9 times more Sodium and 14.6 times more Water than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 33.5 times more Copper, 8.8 times more Iron, 33.5 times more Manganese, 15.2 times more Potassium and 6 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• 14 ounces of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Manganese, Potassium and Zinc
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium
• Both Shelf Stable Unsweetened Almond Milk as well as Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Beechnuts contain 38.4 times more Energy, 52.1 times more Fat, 71.5 times more Saturated Fat, more Omega 3, 73 times more Omega 6, 25.6 times more Carbohydrate and 15.5 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 14 ounces of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Omega 6, Carbohydrate and Protein