Comparing Nutrients in 5 ounces Almond Flour VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Almond Flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	NA	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	73.4% 71g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	NA	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	NA	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	NA	153% 26g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	36.5% 47.5g	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	34.6% 13g	NA	38g per day for Men 19-50 years
Protein	66.3% 37g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	326% 98μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	40% 160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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

	Almond Flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	33% 329mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	106% 0.95mg	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	57% 4.56mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	82.6% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	114% 51μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 726mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	28% 945mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	NA	55μg per day for Men 19-50 years
Sodium	0.084% 1.27mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.17% 6.12g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond Flour versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond Flour vs Dried Beechnuts:

• 5 ounces of Almond Flour have 2 times more Vitamin B2 and 4.6 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.7 times more Vitamin B1, 6.8 times more Vitamin B6 and 3 times more Vitamin B9 than Almond Flour.

Comparing minerals per 5 ounces for Almond Flour vs Dried Beechnuts:

• 5 ounces of Almond Flour have 232 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, more Magnesium, 1.3 times more Manganese, more Phosphorus and 7.8 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.5 times more Potassium and 42.5 times more Sodium than Almond Flour.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond Flour have 4.2 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.1 times more Carbohydrate than Almond Flour.
• Both Almond Flour and Dried Beechnuts offer comparable quantities of Fat per five ounces.