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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Dried Beechnuts	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	0.79% 0.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.5% 4.05μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	112% 448μg	0.99% 3.97μg	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	68.4% 61.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	27% 163IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 14 ounces of Dried Beechnuts have 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 Dried Beechnuts as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

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

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Beechnuts have 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