Comparing Nutrients in 1 kilogram Dried Beechnuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Almond paste	8%	52%	40%

Macro Nutrients

	Dried Beechnuts	Almond paste	Recommended Dietary Allowance
Energy	199% 5760kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	1063% 17g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	368% 478g	130g per day for Men 19-50 years
Sugars	NA	500% 363g	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	NA	126% 48g	38g per day for Men 19-50 years
Protein	111% 62g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Almond paste	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	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1130μg	183% 730μg	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	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	903% 135mg	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	Almond paste	Recommended Dietary Allowance
Calcium	1% 10mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	504% 4.54mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	372% 8.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	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	369% 2580mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	NA	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.8% 66g	3.8% 141g	3700g per day for Men 19-50 years

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

• Dried Beechnuts have 3.7 times more Vitamin B1, 8.2 times more Vitamin B5, 19 times more Vitamin B6, 1.5 times more Vitamin B9 and 155 times more Vitamin C than Almond paste.
• While Almond paste contains 1.6 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Almond paste have similar amounts of Vitamin B2 per 1 kg.
• Both Dried Beechnuts as well as Almond paste have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

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

• Dried Beechnuts have 1.5 times more Copper, 1.5 times more Iron, 1.6 times more Manganese, 3.2 times more Potassium and 4.2 times more Sodium than Almond paste.
• While Almond paste contains 172 times more Calcium, more Magnesium, more Phosphorus and 4.1 times more Zinc than Dried Beechnuts.

Comparison of macro-nutrients per 1 kilogram:

• Dried Beechnuts have 1.3 times more Energy, 1.8 times more Fat, 2.2 times more Saturated Fat, 8.5 times more Omega 3 and 3.3 times more Omega 6 than Almond paste.
• While Almond paste contains 1.4 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.