Comparing Nutrients in 1 kilogram Almond Flour VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Almond Flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	NA	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	518% 502g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	NA	179% 57g	32g per day for Men 19-50 years
Omega 3	NA	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	NA	1082% 184g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	258% 335g	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	244% 93g	NA	38g per day for Men 19-50 years
Protein	468% 262g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	575% 7.5mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	526% 6.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2303% 691μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 378μg	283% 1130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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

	Almond Flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	232% 2320mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1083% 9.75mg	744% 6.7mg	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	403% 32.2mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	787% 18mg	583% 13.4mg	2.3mg per day for Men 19-50 years
Molybdenum	802% 361μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	731% 5120mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	196% 6670mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 8.94mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond Flour versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond Flour vs Dried Beechnuts:

• 1 kilogram of Almond Flour has 2 times more Vitamin B2 and 4.6 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.7 times more Vitamin B1, 6.8 times more Vitamin B6 and 3 times more Vitamin B9 than Almond Flour.

Comparing minerals per 1 kilogram for Almond Flour vs Dried Beechnuts:

• 1 kilogram of Almond Flour has 232 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, more Magnesium, 1.3 times more Manganese, more Phosphorus and 7.8 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.5 times more Potassium and 42.5 times more Sodium than Almond Flour.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond Flour has 4.2 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.1 times more Carbohydrate than Almond Flour.
• Both Almond Flour and Dried Beechnuts offer comparable quantities of Fat per one kilogram.