Comparing Nutrients in 1 kilogram 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	199% 5760kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	1063% 17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	11% 8.1g	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	% 8.1g	g per day for Men 19-50 years
Fiber	NA	5.26% 2g	38g per day for Men 19-50 years
Protein	111% 62g	7.14% 4g	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	253% 3.04mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	34% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1130μg	2.5% 10μg	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	172% 155mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	68.3% 410IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	422% 63.3mg	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	1% 10mg	184% 1840mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	22.2% 0.2mg	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	308% 24.6mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	17.4% 0.4mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.8% 66g	26% 965g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Shelf Stable Unsweetened Almond Milk per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Shelf Stable Unsweetened Almond Milk:

• 1 kilogram of Dried Beechnuts has 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.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Shelf Stable Unsweetened Almond Milk:

• 1 kilogram of Dried Beechnuts has 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 1 kg of Shelf Stable Unsweetened Almond Milk contains 184 times more Calcium, 1.9 times more Sodium and 14.6 times more Water than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 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.
• 1 kilogram of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Omega 6, Carbohydrate and Protein