Comparing Nutrients in 14 ounces Dried Beechnuts VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Dried Beechnuts	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	79% 2286kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	NA	1.6g per day for Men 19-50 years
Omega 6	429% 73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	NA	2.24% 1.63g	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	% 2.2g	g per day for Men 19-50 years
Fiber	NA	5.22% 2g	38g per day for Men 19-50 years
Protein	44% 24.6g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	44% 13.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	112% 448μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	184% 4.4μg	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	32.4% 194IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.13% 0.62mg	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	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	49.2% 492mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	36% 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	122% 9.76mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	36% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	515% 232μg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.71% 26g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Beechnuts versus 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 14 ounces of Dried Beechnuts have 2 times more Vitamin B1, 1.8 times more Vitamin B2, 5.3 times more Vitamin B3, 11.3 times more Vitamin B5, 14 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A and more Vitamin B12 than Dried Beechnuts.
• 14 ounces of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12
• 14 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C

Comparing minerals per 14 ounces for Dried Beechnuts vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 14 ounces of Dried Beechnuts have 8.2 times more Copper, 5.3 times more Iron, 6.4 times more Manganese and 8.5 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 124 times more Calcium, more Magnesium, more Phosphorus and 14.1 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Sodium and Zinc per 14 ounces.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Beechnuts have 17.5 times more Energy, 31.1 times more Fat, 27.8 times more Saturated Fat, 19.3 times more Carbohydrate and 2.2 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 14 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy and Carbohydrate