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Comparing Nutrients in 300 calories Dried BeechnutsVS Almonds

Weight per 300 calories

Dried Beechnuts
52g
Almonds
51.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Dried Beechnuts or Almonds?

Macros Ratio

Protein Fat Carbs

Dried Beechnuts
4%
74%
22%
Almonds
14%
72%
14%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
27%26g
Fat
26.7%26g
26 gvs26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
9.3%2.98g
Saturated Fat
6.16%1.97g
2.98 gvs1.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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55.3%0.89g
Omega 3
0.097%0.002g
0.89 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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56.3%9.58g
Omega 6
37.6%6.4g
9.58 gvs6.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.4%17.4g
Carbohydrate
8.6%11g
17.4 gvs11 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
NA
Sugars
3.1%2.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.079%0.057g
≤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]
NA gvs0.057 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.088g
NA gvs0.088 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.05g
NA gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
17%6.48g
NA gvs6.48 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
5.77%3.23g
Protein
19.6%11g
3.23 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg
Vitamin B1
8.85%0.11mg
Thiamine
0.16 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15%0.19mg
Vitamin B2
45.4%0.59mg
Riboflavin
0.19 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
2.85%0.46mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
0.46 mgvs1.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
9.64%0.48mg
Vitamin B5
4.9%0.24mg
Pantothenic acid
0.48 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27.4%0.36mg
Vitamin B6
5.46%0.071mg
Pyridoxine
0.36 mgvs0.071 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
98%29.5μg
Biotin
NA μgvs29.5 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14.7%59μg
Vitamin B9
5.7%22.8μg
Folates and Folic Acid
59 μgvs22.8 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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8.97%8.07mg
Vitamin C
0%0mg
Ascorbic acid
8.07 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
88.5%13.3mg
Tocopherols and Tocotrienols
NA mgvs13.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.052%0.52mg
Calcium
14%139mg
0.52 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38.8%0.35mg
Copper
59.4%0.53mg
0.35 mgvs0.53 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16%1.3mg
Iron
24%1.92mg
1.3 mgvs1.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0%0mg
Magnesium
33.3%140mg
0 mgvs140 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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30.4%0.7mg
Manganese
49%1.13mg
0.7 mgvs1.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
52%23.5μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs23.5 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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0%0mg
Phosphorus
35.6%249mg
0 mgvs249 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.6%530mg
Potassium
11%380mg
530 mgvs380 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
NA
Selenium
3.86%2.12μg
NA μgvs2.12 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
1.3%19.8mg
Sodium
0.035%0.52mg
19.8 mgvs0.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
1.7%0.19mg
Zinc
14.7%1.6mg
0.19 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.093%3.44g
Water
0.062%2.3g
3.44 gvs2.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Dried Beechnuts vs Almonds:
Comparing minerals per 300 calories for Dried Beechnuts vs Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: