Comparing Nutrients in 1 pound Plain Almond Butter VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Plain Almond Butter	Dried Beechnuts	Recommended Dietary Allowance
Energy	96% 2785kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	260% 252g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	81% 26g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	117% 152g	130g per day for Men 19-50 years
Sugars	27.7% 20g	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	0% 0g	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	% 0.091g	NA	g per day for Men 19-50 years
Sucrose	% 19.7g	NA	g per day for Men 19-50 years
Fiber	123% 46.7g	NA	38g per day for Men 19-50 years
Protein	170% 95g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.26mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	866% 260μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	128% 513μg	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	0% 0mg	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	732% 110mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Dried Beechnuts	Recommended Dietary Allowance
Calcium	157% 1574mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	471% 4.24mg	338% 3.04mg	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	198% 16mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	420% 9.67mg	264% 6.1mg	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	329% 2304mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	100% 3393mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter VS Dried Beechnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Plain Almond Butter vs Dried Beechnuts:

• 1 pound of Plain Almond Butter has 2.5 times more Vitamin B2 and 3.6 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 7.4 times more Vitamin B1, 2.9 times more Vitamin B5, 6.6 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Plain Almond Butter no Salt.
• 1 pound of Plain Almond Butter have insufficient amounts of Vitamin C
• Both Plain Almond Butter no Salt as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Plain Almond Butter vs Dried Beechnuts:

• 1 pound of Plain Almond Butter has 347 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, more Magnesium, 1.6 times more Manganese, more Phosphorus and 9.1 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.4 times more Potassium and 5.4 times more Sodium than Plain Almond Butter no Salt.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plain Almond Butter has 3.4 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.4 times more Saturated Fat, 242.9 times more Omega 3, 1.4 times more Omega 6 and 1.8 times more Carbohydrate than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Dried Beechnuts offer comparable quantities of Energy and Fat per one pound.
• 1 pound of Plain Almond Butter provide inadequate amounts of Omega 3