Comparing Nutrients in 1 pound Soy Cheese VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Soy Cheese	Dried Beechnuts	Recommended Dietary Allowance
Energy	23.6% 685kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	38% 36.7g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.3g	81% 26g	32g per day for Men 19-50 years
Omega 3	153% 2.45g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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	24% 31.3g	117% 152g	130g per day for Men 19-50 years
Sugars	10% 7.26g	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	0% 0g	NA	38g per day for Men 19-50 years
Protein	101% 56.7g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	239% 3.1mg	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	25% 100μg	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	18% 2.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Dried Beechnuts	Recommended Dietary Allowance
Calcium	85.3% 853mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	192% 1.72mg	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	318% 25.4mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	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	144% 1007mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	26.5% 903mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	NA	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	8.7% 322g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Cheese VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Soy Cheese 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 Soy Cheese vs Dried Beechnuts:

• 1 lb of Dried Beechnuts contains more Vitamin B1, 2.7 times more Vitamin B2, 1.8 times more Vitamin B3, 8 times more Vitamin B5, 9.8 times more Vitamin B6, 5.1 times more Vitamin B9 and more Vitamin C than Soybean, curd cheese.
• 1 pound of Soy Cheese have insufficient amounts of Vitamin B1 and Vitamin C
• Both Soybean, curd cheese as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Soy Cheese vs Dried Beechnuts:

• 1 pound of Soy Cheese has 188 times more Calcium, 2.3 times more Iron, more Magnesium, more Phosphorus and 4.8 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.8 times more Copper, 1.5 times more Manganese, 5.1 times more Potassium and 1.9 times more Sodium than Soybean, curd cheese.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soy Cheese has 2 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 3.8 times more Energy, 6.2 times more Fat, 4.9 times more Saturated Fat, 3.1 times more Omega 3, 4.6 times more Omega 6 and 4.9 times more Carbohydrate than Soybean, curd cheese.