Comparing Nutrients in 1 kilogram Dried Beechnuts VS Sesame Butter

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Sesame Butter	12%	73%	15%

Macro Nutrients

	Dried Beechnuts	Sesame Butter	Recommended Dietary Allowance
Energy	199% 5760kcal	202% 5860kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	524% 509g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	223% 71.2g	32g per day for Men 19-50 years
Omega 3	1063% 17g	241% 3.85g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	1288% 219g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	185% 241g	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	NA	145% 55g	38g per day for Men 19-50 years
Protein	111% 62g	323% 181g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Sesame Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	419% 67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	628% 8.16mg	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	250% 1000μg	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	0% 0IU	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

	Dried Beechnuts	Sesame Butter	Recommended Dietary Allowance
Calcium	1% 10mg	960% 9600mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	4682% 42mg	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	2400% 192mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	862% 3620mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	1104% 25.4mg	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	941% 6590mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	171% 5820mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	663% 73mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Sesame Butter per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Sesame Butter:

• 1 kilogram of Dried Beechnuts has 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 17.8 times more Vitamin B5 and more Vitamin C than Sesame Butter.
• While 1 kg of Sesame Butter paste contains 7.6 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Sesame Butter provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Sesame Butter have insufficient amounts of Vitamin B5 and Vitamin C
• Both Dried Beechnuts as well as Sesame Butter paste have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Sesame Butter:

• 1 kilogram of Dried Beechnuts has 1.7 times more Potassium and 3.2 times more Sodium than Sesame Butter.
• While 1 kg of Sesame Butter paste contains 960 times more Calcium, 6.3 times more Copper, 7.8 times more Iron, more Magnesium, 1.9 times more Manganese, more Phosphorus and 20.3 times more Zinc than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 4.4 times more Omega 3 and 1.4 times more Carbohydrate than Sesame Butter.
• While 1 kg of Sesame Butter paste contains 2.9 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Sesame Butter offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per one kilogram.