Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Oil Roasted Almonds	Dried Beechnuts	Recommended Dietary Allowance
Energy	29.7% 860kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	NA	38g per day for Men 19-50 years
Protein	53.7% 30g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	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	11% 0.13mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	74.6% 0.97mg	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	9.57% 38.3μg	40% 160μg	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	24.4% 22mg	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	245% 37mg	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

	Oil Roasted Almonds	Dried Beechnuts	Recommended Dietary Allowance
Calcium	41.2% 412mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	65.2% 5.2mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	82.6% 1.9mg	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	94% 661mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.25% 9.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Dried Beechnuts:

• Oil Roasted Almonds have 2.1 times more Vitamin B2 and 4.2 times more Vitamin B3 than Dried Beechnuts.
• While Dried Beechnuts contain 3.3 times more Vitamin B1, 4 times more Vitamin B5, 5.8 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Dried Beechnuts:

• Oil Roasted Almonds have 291 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, more Magnesium, 1.8 times more Manganese, more Phosphorus and 8.5 times more Zinc than Dried Beechnuts.
• While Dried Beechnuts contain 1.5 times more Potassium and 38 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Almonds have 3.4 times more Protein than Dried Beechnuts.
• While Dried Beechnuts contain 1.4 times more Saturated Fat, more Omega 3, 1.4 times more Omega 6 and 1.9 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Beechnuts have similar amounts of Energy and Fat per 5 oz.
• Both Oil Roasted Almonds as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.